Thursday, Nov 14, 2019
3 min Ski or Bike with *arms only


Barbell Complex x 2 sets w/ Snatch Grip:

Romanian Deadlifts x 5
Muscle Snatch x 5
Overhead Squats x 5
Hang Squat Snatch x 5
Snatch Balance x 5
Rest as needed

Snatch Complex x 8 (E:90)

Slow Pull Power Snatch

EMOM X 5 (E90)

3 Snatch grip Push Press

2 Rounds:

5 min AMRAP

30 Double Under
5 Hang Power Snatch (95/65)
6 Overhead Squats
5 Box Jump Over(24/20)

-rest 2 min/AMRAP

Cash Out
Snatch Pulls @ 90% of max

3 x 3


DB Bench Press

3 x 10 (31X1)


I,Y,T x 5/letter


3 x 5

db upright rows


50 GHD sit-ups

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