Thursday, November 12

Warm-up

Row 400 meters

10 GHD back extensions

10 GHD hip extensions

10 jumping pull-ups

10 kipping pull-ups

5-10 strict pull-ups

Practice free handstands or handwalking for 5 minutes

Burgener warm-up

 

Lift:

 

Squat Snatch: 3-3-3-2-2-2-1-1-1

 

WOD

3 rounds for time:

18 Snatch Grip Deadlifts

12 Hang Power Snatch

9 Overhead Squats

 

L1- choose weight

L2- 95 lb/65 lb

L2- 115 lb/75 lb

 

Olympic Weightlifting Active Rest Day

Run, bike, swim, hike, yoga, walk

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