Thursday, 11/18

Warm Up

3 Rounds

6 PVC Dislocates

12 Band Good Mornings

6 Pause Squats

12 Mountain Climbers

Prep (8 min)

1×5 High Hang Hi Pull+5 High Hang Power Snatch+5 OHS

1×5 Hang Hi Pull+5 Hang Power Snatch+5 OHS

1×3 Hi Pulls+3 Snatch+ 3OHS* (empty bar, but start reps with pause at mid shin)

3×1 Snatch Grip Deadlift+1 Snatch High Pull+1 Snatch (working up)

Strength

Snatch Complex

Every 2 Minutes for 10 minutes (5 rounds)

2 Snatch Grip Deadlift+1 Snatch High Pull+2 Snatch (70-75%)

Prep (6 Minutes)

1×400 M Run

1×5 Kip Swings+6 Russian KB Swings

1×5 Knees to Chest+6 Russian KB Swings

1×5 Toes to Bar

Met Con

For Time (15 min cap)

Run 400 M

18 Toes to Bar

18 Russian KB Swings (32/20)

Run 400 M

2 Rounds

9 Toes to Bar

9 Russian KB swings

Run 400 M

3 Rounds

6 Toes to Bar

6 Russian KB swings