11/18
Warm Up/Mobility
OH Rib Mob
Warm-up
3 Rounds
10/10 Moose Antlers
5 inchworms
10 PVC Pass Throughs
…Into…
3 Rounds
10 Tempo Push ups (2111)
8 Snatch Grip RDL
6 Hang Muscle Snatch
10/10 Moose Antlers
5 inchworms
10 PVC Pass Throughs
…Into…
3 Rounds
10 Tempo Push ups (2111)
8 Snatch Grip RDL
6 Hang Muscle Snatch
Metcon
Metcon (Time)
3 Rounds
15 Hand Release Push Ups (Strict HSPU Rx+)
25 Power Snatches (75/55)|(115/85 Rx+)
15 Hand Release Push Ups (Strict HSPU Rx+)
25 Power Snatches (75/55)|(115/85 Rx+)
Strength
Bench Press (9-7-7-5)
*Build to a Heavy set of 5. Reps 4 and 5 of final set should be VERY Challenging
Post Workout Mobility
Sink Mob
Finisher
Metcon
3 Quality Sets
10/10 dbl DB Bulgarian Split Squat
25′ dbl DB Quad Crawl*
15 Glute Bridges
10/10 dbl DB Bulgarian Split Squat
25′ dbl DB Quad Crawl*
15 Glute Bridges