11/09/2019

9:00 AM Class

Skill

The Forward Roll
Candlesticks

WOD
“Green Arrow”
5 Rounds
10 Ring rows
10 Ring Dips
10 Alt Pistols

10:00 AM Barbell Club 

Strength/Skill

Snatch Complex
Power Snatch
Hang squat snatch
Snatch
2 sets of 1 complex @65%
3 sets of 1 complex @70%

Snatch balance
2 sets of 3 @70%
3 sets of 3 @75% sn ORM

Back Squat
8-8-6-6-5 @75% ORM

Clean Shrugs @115% clean ORM
5-5-5-5-5

Barbell Club Bonus
Back ext 3X10
Sit up 2x 20
Pull up 10 strict & unbroken

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *

*