11/13/20 - Friday

Indoor Class:

A1) Snatch Grip Deadlifts 5x3

*Start at 70% of 1RM Snatch and work up

A2) Kneeling Strict DB Press 5x5 each side

B) 3 Rounds For Time:

20/15 Calorie Row

10 Power Snatch

10 OH Squats

*Can sub Power Cleans and/or FS if needed

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

Outdoor Class:

A1) Snatch Grip Deadlifts 5x3

*Start at 70% of 1RM Snatch and work up

A2) Kneeling Strict DB Press 5x5 each side

B) 3 Rounds For Time:

Run 1 Lap

10 Power Snatch

10 OH Squats

*Can sub Power Cleans and/or FS if needed

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

20 Cat/Cows