Thursday, November 5

Warm-up

Junk yard dog

Tabata Hollow and Arch rock

10 pull-ups

10 ring dips

10 chest or hip to bar pull-ups

10 air squats

10 overhead squats with pvc

Burgener warm-up with Snatch grip

Practice Split snatch

 

Lift:

Split Snatch

3-3-3-2-2-2-1-1-1

 

WOD

9-7-5 rep rounds for time of:

Front Squats

Bar Muscle-ups

 

L1- Choose weight and mods

L2- 155/115 pounds

L3- 225/155 pounds

 

Olympic Weightlifting

Active recovery day (run/bike/swim/hike)

Or take a yoga class and get flexible!

 

 

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