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10 November

Warm Up (8 mins)

Partner Fun

Shoulder pass through

Burgener Warm up

10 OHS with 10m Duck Walk

5 Press, 5 Push Press, 5 Split Jerk

Clean Progression HPC, HC(K), HSC, Clean)

 

A) Snatch (8 mins)

60% x 2, 65% x 2

70% x 2, 75% 1 x 5

 

B) Clean and Jerk (8 mins)

60% x 2, 65% x 2

70% x 2, 75% 1 x 5

 

C) Front Squat (8 mins) 1min between sets

70% 5 x 3

 

D) “22” : Hero WOD for “Seal Team Six”

22 Push-ups

22 Box Jump (24/20in.)s

22 Muscle-ups

22 Back Squats 155 lbs

22 Shoulder Presses 155 lbs

22 Kettlebell Swings 1.5/1 pood

22 Toes-to-Bars

22 Deadlifts 185 lbs

22 Double Unders

22 Power Cleans 155 lbs

*22 min time CAP. Athlete responsible for changing weights during the WOD. All barbell movements come from the ground

 

Cool Down

Foam Roll out focus on lumbar



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