Wednesday, November 8

Wednesday, November 9

9 Mins Mobility Stopwatch will be set for 18 rounds of (20 sec on:10 sec rest) -6 rounds on each station. -Skills that don't require switching will be done 6 rounds straight. 1) ''Sink in between the shoulders''. Either on the wall or by using a box. 2) Roller foam = Lower back and Thoracic spine stretch. 3) Barbell mashing on hip flexors/ quads / IT bands / around the knee caps(3 rounds on each leg)

Handstand Walk (4 x (:30 on/ :30 rest))

If you don't have HS Walks do one of the following *Progressions; Wall Climbs, Shoulder taps, Box half circles, Box pike holds, Pike holds to shoulder taps

Snatch Complex - 7 (1 EMOTM x 7 min)

Power Snatch + Deep Power Snatch + Full Snatch

-Warm-up and start working @ 75-80% 1RM Snatch

Metcon (Time)

For time: CASH IN: 50 T2B Directly into: 21-15-9 Overhead Squats (115/73) KBS (60/40)

Rx+(135/93), (70/50) Scale T2B w/ K2C-K2E-Tucks