Sunday, 11/1

Don’t forget about Daylight Savings!
Enjoy that extra hour of sleep – your coaches sure will
(in other words, show up at the gym early at your own peril…)

Warm-Up
4 Rounds of
6 Wrist Circles/dir
6 Arm Circles/dir
6 Over-Under Scap Touches/side
6 Pause Squats
6 Spider Lunges
6 X-Body Spider Lunges

Strength – Snatch (45min)
Prep
4 Rounds (starting with the bar, working up)
1 Pause Extension
2 Hang High Pull
1 Hang Power Snatch

Work 1
4 x 2 Hang Power Snatch

Work 2
4 x 2 Hi Pulls @ 125% heaviest weight used above

Work 3
4 x 2 Snatch Grip Dead Lift @ 150% heaviest weight in Hang Power Snatch

Accessory
4 Rounds, NFT, of
12 KB/DB Side Bends each side
8 Prone Plate retract and press
12 Tube Face Pulls
4-8 Bar Roll Outs