11/16/20 - Monday

Indoor Class:

A) 7x (1 Hang Clean Pull + 1 Hang Clean + 1 Clean)

*Start at 60% and work up

**Can't Squat Clean? Do Power Cleans

B) 3 Rounds For Time:

20/15 Calorie Assault Bike

20 DB Snatches (alternating)

20 Wallballs

T1- You pick the weight

T2- 45/30 DB and 20/14 Wallball

T3- 50/35 DB and 20/14 Wallball

Competitor- 53/35 KB (10R/10L) Snatches and 30/20 Wallball

Outdoor Class:

A) 7x (1 Hang Clean Pull + 1 Hang Clean + 1 Clean)

*Start at 60% and work up

**Can't Squat Clean? Do Power Cleans

B) 3 Rounds For Time:

200m Run

20 DB Snatches (alternating)

20 Ballslams

T1- You pick the weight

T2- 45/30 DB and 30/20 SB

T3- 50/35 DB and 30/20 SB

Competitor- 53/35 KB (10R/10L) Snatches and 40/30 SB

Mobility -

1:00 Foam Roll IT Band each side

1:00 Side Lying T-Spine Rotation each side 1:00 Foam Roll Lats

1:00 Pigeon Stretch each side

20 Cat/Cow