Wednesday Nov 17

Snatch

Warm Up

2 Sets

10 Goblet Squat with ankle shift

10 Sampson stretch

10 Single Leg Glute Bridge

10 Ring Row

Strength

Snatch

1 x 7 @ 70%

3 x 3 @ 80%

7 x 1 @ 85%

Workout

RX+

10 min AMRAP

“You go, I go”

5 Dead Lift 125/85 Kg

12 Pistols

RX

10 min AMRAP

“You go, I go”

5 Dead Lift 100/70 Kg

12 Pistols

SC

10 min AMRAP

“You go, I go”

5 Dead Lift 70/50 Kg

12 Single Leg Box Squats or Single Leg Box Step Ups

FIT

10 min AMRAP

“You go, I go”

5 Dead Lift 50/35 Kg

12 Single Leg Box Squats or Single Leg Box Step Ups

Goal: Posterior Chain Strength Endurance

Extras

Engine Building

Echo Bike

4 Rounds

4 min @ 80%

4 min @ Recovery

Rest 4 min

4 Rounds

2 min @ 80%

2 min @ Recovery

Accessory Work

3 Sets

60 Sec hip Ext Hold on GHD

5 Nordic Hamstring Curls

90 Sec Rest

3 Sets

10/10 Banded Leg Ext

30 Sec Wall Sit

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

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