Warm- up
20 Calorie Bike or Row
15 PVC Passthrough
15 PVC OHS
15 PVC Good Mornings
Supine Twist Stretch
Seal Pose Stretch
Wrist Stretch
10 Spiderman Pose w/reach
10 Bootstrappers
10 Bird Dogs
10 Dead Bugs
10 Thread The Needle Reaches (5/side)
Empty Barbell:
5 Muscle Snatch
5 Snatch Grip Push Press
5 Snatch Grip Push Jerk
5 Overhead Squats
5 Snatch Balances
Strength and Skill
Every 1:30 for 12:00 (8 sets):
2 Snatches w/:02 Pause at Knee*
* Drop and reset between each rep. Start at a moderate weight and build to a tough set of 2 pause snatches for today.
Snatch 8×2
Snatch for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps
#7: 2 reps
#8: 2 reps
Scoring: Load
FITNESS 20201106
As many rounds and reps as possible in 14 minutes:
3 Strict Pull-ups or Ring Rows
15 Wallballs (20/14#)
20 Double-unders (or 40 Single-unders)
Scoring: Rounds + Reps
PERFORMANCE 20201106
As many rounds and reps as possible in 14 minutes:
5 Chest-to-Bar Pull-ups
15 Wallballs (20/14#)
20 Double-unders
Scoring: Rounds + Reps
At Home Workout
As many rounds and reps as possible in 14 minutes:
3 Strict Pull-ups or Ring Rows
15 Wallballs (20/14#) or 15 KB or DB Goblet Squats
20 Double-unders (or 40 Single-unders)
Scoring: Rounds + Reps
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