1.20.15

Outlook.com WP_20141103_005Sumo Squat to stand
banded good mornings.. focus on the hip hinge
wall angels
plank walk outs – no ext.

FITNESS
A.1 Snatch Grip RDL x 5 reps x 3 sets, rest 60 seconds
A.2 Horizontal ring row x 7 reps x 3 sets, rest 60 seconds
+
3 push press @ tough weight
15 sec. aB sprint @ max effort
rest 2 minutes x 4 rounds
+
9 minute amrap
KB DL
Sit ups
Jump rope singles

3,3 ,3 / 6,6,6 / 9,9,9 / 12,12,12… etc..

PERFORMANCE

A. Power Snatch – from pause @ knee (vertical shin) x 3 reps x 7 minute EmOM — anything more then bar counts.. build over the 7 minutes.. level off where you need to here
+
3 push press @ tough weight
15 sec. aB sprint @ max effort
rest 2 minutes x 4 rounds
+
9 minute amrap
Dl, 185/125
T2B
double under

3,3 ,3 / 6,6,6 / 9,9,9  / 12,12,12… etc..

“Sweat Sesh”
20 minutes
1 mile on AD
50 double unders
60 sec. plank hold – on elbows

rest 5 minutes

20 minutes
2K row
2K ski erg
max cal on aB to finish