Tue, Nov 5, 2019

Warm-up
• Reverse Tabata Air Bike

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

3 Snatch Grip Push Press + 3 OHS
• 1 set at 80% of 1RM Snatch
• 1 set at 90% of 1RM Snatch
• 1 set at 100% of 1RM Snatch

Conditioning
4 min AMRAP:
• 5 Toes to Bar
• 5 Deadlifts 185/115#
• 5 Front Squats 185/115#

2 min Rest

4 min AMRAP:
• 10 Toes to Bar
• 10 Deadlifts 135/85#
• 10 Front Squats 135/85#

2 min Rest

4 min AMRAP:
• 15 Toes to Bar
• 15 Deadlifts 95/65#
• 15 Front Squats 95/65#