October 24, 2018

Warm Up:

PVC

Foam Roll

3 Rounds:

10 PVC OHS

10 Step Back Lunges

10 Scorpion (5 each way)

Snatch Bar Complex:

1. RDL
2. High Pull
3. Pocket
4. Snatch Balance
5. OHS

Strength:

2-Position Snatch – 8×2 (Deck + Hang = 1 Rep, try to hang on to the bar for every rep)

• Build to a heavy double for the day – 85-90%

Conditioning:

Choose 1:

A) Curve Mile

B) Ride 4K

C) Ski 2K

D) Row 2K