Wednesday, Nov 20, 2019

Banded Lat Pull Downs x 10-15 per arm
Y’s, T’s & W’s x 5 reps each
Lunge Matrix x 3 steps to each position (forward, lateral, reverse, bowler)


3 sets:

Row x 30 sec
Burpee x 5

rest 30-60 b/w

Snatch Complex


Power Snatch + Low Hang Snatch ~70%

Skill *empty bar to light load

EMOM x 5

OHS x 3-5 reps

For time:

Row 1000m
20 Burpees over the rower
40 Thrusters 45/35 lbs

Cash Out
3 rounds

– single arm trap 3 raise with db
– :20 sec hollow with band hold
– 10 lateral bench jumps (drive through fully extended leg before opposite leg)

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