11.22.19 Friyay

November 22, 2019

 

 

Mob:

Folder in Bin Please  =) + Corrective Sheet

SB: Feet, Calves x2m 

FR Alt Shoulder Flex x8e

 

(Home Alone or Elf?)

 

2 Rounds: 

PVC OH Squat x10

Calf Stretch x30s ea 

MB Box Jump/MB Box Step-Ups x5/5e 

 

Skill:  Power Snatch

1x5 PVC Oly W/U (½ RDL, Shrug, HP, PS, OHD Squat)

1x5 BB Oly W/U (½ RDL, Shrug, HP, PS, OHD Squat)

 

W/U: 2-3 Sets (40-50%)

 

EMOM x5m

3 TnG Snatch (55-60%)

 

WOD: Grip It and Whip It

5m AMRAP

 

10 Alt DB Snatch (50/35)

30 Double Unders

 

Strength: 3 Sets

Band Pull Apart x20

Farmer Carry x100y

 

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