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Wednesday November 14, 2018

10
Nov

Wednesday November 14, 2018

Mobility/Activation: x 2
A. spiderman lunge x 50ft
B. star lunge x 2 reps/leg (front,lateral,reverse)
C. :30 wall sit

Strength:
Back Squat – 3 sets of 5 @ 65%
Front Squat – 3 sets of 3 @ 75%
Rest 1-2 mins between sets

 

Conditioning:

5:00 AMRAP

Buy In- 100 Double Unders

Immediately into

12 Power Snatch

4 Burpee Box Jump Overs

Rest 5:00

5:00 AMRAP

Buy In- 100 Double Unders

Immediately into

8 Power Snatch

4 Burpee Box Jump Overs

Rest 5:00

5:00 AMRAP

Buy In- 100 Double Unders

Immediately into

4 Power Snatch

4 Burpee Box Jump Overs

Rest 5:00

Rx: 75/55, 95/65, 115/80

Sc: 65/45, 75/55, 95/65

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