20 November

STRENGTH

3-3-3-2-2-2-1-1-1 high hang power snatch (from hip pocket)

 

 

 

 -then-

 

METCON

15 min AMRAP

5 deadlifts (A: 275/185) (B: 225/135) (C: 185/95)

10 burpee over box jumps

 

 

 

WARM-UP

400 m run / 500 m row

10 Pass Thrus

10 OHS

10 GHD Hip Extensions

Burgener Warm-up

10 Box Jumps

10 Burpees