Tuesday, 11/4
November 3, 2014
Thursday, 11/6
November 5, 2014


2 rounds of
3 Inch Worm in Place
6 PVC Dislocates
6 PVC Sotts Press
6 PVC Jump Squats (PVC across the shoulders)

Strength (30min for Prep and Work sets)
– – Prep – –
2 x 3 Hang Snatch Hi-Pull + 2 Hang Power Snatch + 4 OHS /OR/ 4 Snatch Balance

– – Work – –

7 x 3 Hang Power Snatch

6 x 1 Power Snatch + 2 Hang Snatch
– hang snatch may be power or squat

Met-Con (12min cap)
6 rounds of
24 Mtn Climbers/side (hands on bumper plates)
12 Russian Twist/side
6 OH Sit-Ups


  1. Dray says:

    Little bit sluggish tonight, going to blame the peanut butter pretzels I had for lunch and dinner yesterday. Pulled under in the complex up to 95# and actually felt pretty stable catching the bar but legs weren’t cooperating enough to go heavier and drop into a squat. Soon as I went to 105#, was able to power snatch all 3 reps but was definitely getting ugly and not getting enough power off the hips to go beyond that.

    Metcon was quick and fun, though! Glad I didn’t grab the 45# plate like I had been thinking, shoulders were in rough shape by the end just using a 35# and I would have probably hit the time cap.