11.20.19

A. Warm Up

5 sets of

Row 150m Acceleration

-Rest walk 75 seconds-

*Acceleration means you start slow and by the end of 150m you are rowing at a high cadence

B. 2″ Deficit Snatch Deadlift

3 sets of 3 reps @ 2020 tempo

C. Snatch Complex

5 sets @ 65-70% 1RM Power Snatch

1 Snatch High Pull

1 Slow Pull Power Snatch (5 second pull to knee)

1 Power Snatch

D. Conditioning

3-4 sets Every 7 minutes

45 Double Unders

15 Dual KB Deadlifts 53/35

9 GHD Sit Ups

12 Dual KB Clean 53/35

9 GHD Sit ups

9 Dual KB Rack squats 53/35

45 Double Unders

*coaches challenge 70/53

*score each round

*135/95 barbell may be done in place of using kettlebells, kettlebells provide a different stimulus requiring more coordination but it allows us to even out our imbalances

*aim to complete sets in 4:00-5:00 range

*1. If your quality of movement is lessening then terminate after 3 sets. No need to promote bad habits. 2. If you have time constraints then 3 sets is still a solid dose for the day 3. If your split times are getting slower and slower and you are in jeopordy of not finishing then terminate sets.

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