11302019

Warm up: 3x

2:00 bike

10 band Pull aparts

20 alt single leg v ups

5/5 single arm db press

A. Snatch 5×3 (drop from the top)

use 75% the whole way and have no misses.

B. 10 am class

skill: 4 sets

15 kB deadlifts

skill 2: 3 sets

7 front raise+7 lateral raises+7 rear delt raises

Workout:

10 min AMRAP

10 thrusters 115/75

20/15 cal row

rest 5 min

10 power cleans 115/75

20/15 cal bike

Saturday, November 30th, 2019 at 8:07 am / Competitive