Tuesday, November 29

Mobility-1

Foam Roll, Lacrosse Ball. Pvc and resistance Band Stretching.

Core-2

2 rds (45 on: 15 off) Hollow Hold Superman Situps

Snatch Complex-6 (EMOTM x 8)

High Hang Snatch-Hang Snatch-Snatch

-Warmup to 65% of 1RM add weight each successful lift -Technique > Weight

Metcon (AMRAP - Rounds)

EMOTM for x 20 mins: Minute 1 – 12/10 Pull-ups Minute 2 – 12/10 Calorie Row(Damper@8) Minute 3 – 12 Abmats Minute 4 – 12 Slam Balls(20/10)

*12/10 - Men/Women rep schemes for those two skills only!!

Rx+ C2B, Damper@10, V-ups, (30/20)