Wednesday 11.18.2020



A. Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Dumbbell Suitcase Lateral Box Walk-Overs x 8-10 reps (hold two DBs as you complete these walk-overs, keeping your torso as upright as possible)
Station 2 – 
Half Wall Climb Hold x 30-40 seconds (walk your feet up the wall until you are at approximately a 45-degree angle, then maintain a tight hollow-body position you as press your actively into the floor)
Station 3 – Supinated Grip Bent Over Row x 10-12 reps @ 2111
Station 4 – Double-Under Practice x 45-60 seconds

B. Against a 9-minute clock:
60/45 Calorie Row or Bike Erg
followed by…
As many rounds and reps as possible of:
15 Ball Slams
30 Walking Lunges (holding Slam Ball in a Bear Hug Hold)


*For the 18 minutes of Snatch work outlined below, the goal is to increase loading ONLY if your technique feels good.

A. Every minute, on the minute, for 4 minutes:
High Hang Snatch x 2 reps @ 50-65%

followed by…

Every 90 seconds, for 6 minutes (4 sets)
Hang Snatch (pause at mid-thigh) x 1 rep @65-75%

followed by…

Every 2 minutes, for 8 minutes (4 sets):
3-Position Snatch @75-80%
(1 Snatch from each starting position: high hang, mid-thigh, and then 2″ Below the Knee)

B. Against a 9-minute clock:
60/45 Calorie Echo Bike
followed by…
As many rounds and reps as possible of:
15 Toes to Bar
30 Walking Lunges w/DBs or KBs in Farmers Hold (RX: 24/16kg in each hand)


3 sets:
500m at moderate pace
Rest 30 seconds
400m at fast pace
Rest 30 seconds
300m at faster pace
Rest 30 seconds
200m at fastest pace
Rest 30 seconds
100m at sprint
Rest 2 minutes


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