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

Rest Day Workout Rest Day Open Gym 27-21-15-9 Burpee Box Jump Over 24”/20” Thrusters 42.5/30 Kg Facebook Instagram Youtube Sunday Dec 05 …

Power Clean and Row Warm up General Body Mobility 2 Sets 10 BB Dead Lift 10 BB Muscle Clean 10 BB Push …

Auxo Warm Up 2 Rounds 2 min on C2 10m Bear Crawl 10 Dead Bugs 2 Rounds  10 Shoulder-Hip Extension (https://www.youtube.com/watch?v=wW-GAz2CTCM) 10 …

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