Mon, Nov 4, 2019

Warm-up
• 300 m Row

3 rounds:
• 10 Walking Lunges
• 10 Air Squats

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

Strength
Week 8 of 12 – Hatch Squat
Back Squat
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM

Front Squat
• 5 reps at 60% of 1RM
• 3 set of 5 reps at 65% of 1RM

Core
3 rounds:
• 5 Parallette Pass Throughs
• 10 GHD Hip Extensions

Conditioning
For time:
• 120-90-60 Double Unders
• 40-30-20 Dumbbell Power Snatch 50/35#

Perform 120 double unders then 40 alternating single-arm dumbbell power snatches, 90 double unders then 30 db power snatches and 60 double unders then 20 dumbbell power snatches. One dumbbell.