Wednesday, November 29th 2023

WARM UP – KB

20 Cal Machine

20 KB swings

20 box step ups

MOVEMENT/MOBILITY – PVC, pull up bar, KB

*grab PVC

:30 external rotation w/ PVC / side

1:00 armless prayer on box w/ PVC

:45 Box Pigeon

8 prone overhead PVC liftoffs, :02 hold at top each rep

10 OHS

10/10 Hip Flexor Raises, KB on foot

5/5 KB snatches + 50 overhead walk

PRIMER – empty barbell, PVC or Training Bar

5 Hang Muscle Snatch

5 OHS

3 Snatch Drops

3 Snatches

STRENGTH

E :90 x 7

1 Power Snatch

1 Squat Snatch

(no percentages, still focusing on movement. Finish slightly heavier than last week if possible)

Modify to 2 Power Snatches if needed

METCON

For Time (18min CAP)

25/20 cal echo bike

50 KB swings @ 53/35

25/20 cal echo bike

40 TTB

20/16 cal row

30 box jump overs @ 24/20

20/16 cal row

20 KB Snatches 53/35

NOTES Run should be conservative pace to allow for bigger sets on other movements. TTB should start with 10 reps, decrease reps to 30 if needed.