11.14.17

Warm up:

1 k ski+25 burpees+1 k row+25 burpees

Mobilize

A) 4 sets snatch balance + ohs

Build to a heavy set that feels like your getting enough weight and getting good technique work

B) full snatch + 5 overhead squats at 80-100% of A.

C) class(on class skill the goal is moderate weight with exceptional for and speed. Not speed through the six reps but speed on each rep. Follow weight down with quick reset each rep)

D) 10 minute AMRAP

4 right shoulder d ball kneeling get ups 100/70

4 left shoulder d ball kneeling get ups 100/70

4 bear hug d ball kneeling get ups 100/70

E) weakness up to 1 hour w/ gymnastics or engine bias.

Tuesday, November 14th, 2017 at 4:50 am / Competitive