Thursday, November 24

Static Core

2 rds :30 on :15 off Plank Left Plank Right Plank Table Top

Snatch (5,4,4,3,2,1)

Warm up with empty bar. Start with 50% of 1 Rep max and

increase weight only if good form.

The Manoj (Time)

3 rds: 30 Cal Row 30 Abmat Situps 3 Rope Climbs

RX+ Damper at 10, GHD, Leg less rope climb