Monday October 22, 2018 - BTAH, Brah.


Monday October 22, 2018

Warmup

:10 HARD

:20 EASY x4 Row or Bike

3 Rounds

8 Wall facing Overhead Squat

8 Crossbody DB/KB Muscle Snatch

8 Bird-dog

M1) Snatch

12 Min Clock

Option A:

Build to Heavy

2 Full Snatch

Non TNG

Option B:

Build to Challenging

1 Power Snatch

1 OHS

Option C:

Work Light Load

1 Hang Muscle Snatch

1 Hang Snatch

M2) 2:30 ON / 1:00 OFF x4

Option A:

12/8 Cal Bike

12 TTB

AMAP Squat Clean 155/105

Option B:

10/6 Cal Bike

12 K2E

AMAP Front Squat @115/85

Option C:

:20 Max Cal Bike

12 Straight Leg Sit up

AMAP Goblet Squat 53/35

Extra Credit

4 Sets:

8 RNT Lunge Per side @3130 Tempo

8 Single Leg Glute Bridge w/5 Sec Negative per side

2-4 Wall Walk

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