11/9/20 - Monday

Indoor Class:

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

*Start at 60% and work up

**Can't Squat Snatch? Do Power Snatches

B) For Time:

40/30 Calorie Assault Bike

30 KB Swings

20 Burpees

30 KB Swings

40/30 Calorie Assault Bike

Then...

50 Toes to Bar or Hanging Knee Raises

T1- You pick the weight

T2 and T3- 53/35

Competitor- 70/53

Outdoor Class:

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

*Start at 60% and work up

**Can't Squat Snatch? Do Power Snatches

B) For Time:

Run 2 Laps

30 KB Swings

20 Burpees

30 KB Swings

Run 2 Laps

Then...

50 KB Russian Twists or V-Ups or Abmat Situps

T1- You pick the weight

T2 and T3- 53/35

Competitor- 70/53

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