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Training for Tuesday, November 14th

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Warm Up
Group Circle then
400m Run
8 Snatch Deadlifts
8 Air Squats
8 Snatch High Pulls
8 Overhead Squats
8 Power Snatches
8 Snatch Balances

Strength + Skill Work
4 Rounds
HS Walk Practice*
100m Farmer Carry 53/35
1:00 Rest
*HS Walk Practice is either :30 of practicing on the open floor, a set of max elbow/shoulder taps on the wall, or a :30 wall facing HS Hold with proper lockout and posture

Workout of the Day
4 x 3:00 AMRAP; 1:00 Rest
400m Run then Max Reps of:
Rounds 1 & 2: Squat Snatches
Rounds 3 & 4: Power Snatches
*Comp 155/105, Rx+ 135/95, Rx 115/75, L1 95/65, L2 Scale as Needed

Cool Down
1:00 Lacrosse Ball Shoulder + Trap Smash each side
1:00 Quad Foam Roll each leg
1:00 Couch Stretch each leg
Calf Stretches and Plantar Fascia Massage with Lacrosse Ball