Friday, November 10th 2023

WARM UP – rower

:30 arms only

:30 body and arms only

:30 half stroke

1:00 full stroke

MOVEMENT/MOBILITY – moderate-heavy band and 10-15# plate

*grab moderate-heavy band and 10-15# plate

1:00 banded v-sit stretch

:30 banded horizontal adduction shoulder stretch / side

:30 banded OH tricep/lat stretch, band attached to pull up bar / side

:30 pallof press / side

50′ waiter carry, elbow 90 degrees

50′ waiter carry, arm straight

3/3 single leg RDLs, plate hugged to chest

3/3 single leg RDLs, plate overhead

6 anterior plate loaded squat

6 plate overhead squats

PRIMER – *grab barbell/trainer bar

5 snatch grip high pulls

5 no legs muscle snatch

5 overhead squats

5 Power Snatches

STRENGTH

E2M x 4

6/6 Plate Elevated Back Rack Reverse Lunges

*use #45 plate, all 6 on one leg then switch

GET FIT

For Time (14min CAP)

Power Snatch

30-20-10

*after each set 18/14 Cal Row

Loading

30 @ 75/55

20 @ 95/65

10 @ 115/85 (Rx+ 135/95)

NOTES Only 1 bar, change your own weights. First 2 bars need to be majority TnG sets. Final bar singles are OK.