MONDAY 11/5/18

Warm-Up 2 Rounds:

Row: 10 Strokes easy, 5 strokes hard

5/5 Dumbbell single-leg deadlift

5 Dumbbell Sweatt shrugs

then 1X

Overhead Squat Progression (3 Step) With an empty barbell:

5 Waiter carry ½ overhead squat

5 Waiter carry overhead squat

5 Overhead squat



Warm Up Sets: EMOM for 3:00:

5 Snatch pull + snatch (light)

3 Snatch pull + snatch (medium)

1 Snatch pull + snatch (medium-heavy)

Every 3:00 for 4 sets:

1 Snatch pull + snatch

Rest 0:40

1 Snatch pull + snatch

*Go by feel.

Notes: Today is another heavy loading day. For the snatch pull + snatch, be sure to hit full hip and knee extension prior to shrug and pull. After the snatch pull, reset on the floor, then try to repeat the mechanics of the snatch pull when performing the snatch.


WOD For time:

30 Power snatches (135lbs/95lbs)

*Every time you drop the bar perform

5 thrusters (135lbs/95lbs) + 30 double unders.

*Special note: if the bar rests on the ground at all, pay the man.

scale weight

115/75,   95/65










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