TUESDAY 12.11.2018

TUESDAY 12.11.2018

STRONG

Warm-up

SKI ERG

500m warm up

MOBILITY

Pass Through with PVC

20 reps

MOBILITY

Barbell Ankle Stretch 

Hold for 0:60

MOBILITY

Sotts Complex 

Power Snatch
OHS down
Sotts Press on Bottom
OHS up8-10 reps

Weightlifting

Power Snatch + OHS 

1 Power Snatch

2 OHS

Over 5 rounds warm up and build to 'heavy" for the day.

Weightlifting

SNATCH PULL + 

SNATCH PULL

SNATCH HIGH PULL FROM HHV

POWER SNATCH

SQUAT SNATCH FROM HHVUsing weight from above

EMOM for 5

METCON-BURN

CONNECTIVITY

Nose and Toes 

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.3 rounds of 0:30/0:30

CONNECTIVITY

Handstand Holds 

Kicking up

0:30 hold

Metcon

4 rounds for time of:

5 Hang Cleans 135/95
10 HSPU
15 TTB
20 Single Hand KB Swings 24/16
250m Row