Wednesday, November 9th 2022

WARM UP

300m Jog

into

2 Sets

10 Step Ups

10 PVC Pass Throughs

:45 Wall Sit

then

-Box Pigeon

-Controlled Step Downs

Barbell Warm Up and build to starting weight

STRENGTH

Deadlifts

Every 2 Minutes x 5 Sets

-5 Deadlifts

*start moderate and build

*Conventional or Sumo you choose your preference

*deadstop each set

METCON

For Time

15-10-5

Box Jump Overs @ 24/20″

Power Snatch (95/65)(Rx+115/80)

2:00 rest

8-12-16

DB Box Step Ups (50s/35s)

TTB