Friday, November 17th 2023

WARM UP – jump rope, rings

3x

40 single unders

10 empty barbell push press

10 ring rows

MOVEMENT/MOBILITY – pull up bar, PVC

25′ inch worms w/ push up

25′ over/under the fence

25′ lunge, lunge, squat

2x :10 partner hanging t-spine opener

:30 turn back stretch / side

2/2 single arm shoulder CARs forward/backward

2 shoulder CARs forward/backward, both arms at same time

10/10 leg swings front to back and side to side / leg

*grab PVC

10 Pass Throughs

5 High hang, jump and catch (fast hips, land in same position that you started in)

5 Sotts Press

8 OHS empty barbell or training bar

5 High Hang Snatch (slowly fade as deep into a squat as possible)

5 OHS

5 Power Snatches

OLY STRENGTH

E :90 x 8

1 Power Snatch

1 Hang Squat Snatch

1 OHS

*start light and build if moving well

*Modify if needed to – 3 TnG Power Snatches

METCON

For Time (18min CAP)

1-2-3-4-5-6-7-8-9-10

Push Press @ 135/95

Strict Pull ups

*30 Double unders after each set

NOTES Push press/PU should be a difficulty that if the athlete was fresh they could perform a set of 8 unbroken.

SCALING 30 DU – 50 single unders