November 10, 2014

A) One length each:
High Knees
Butt Kicks
1/2 Gasser @ 50%
Bear Crawl
High Kicks
1/2 Gasser @ 75%
Scap Activation
Burgener/Thacker warm up

B) DELOADING WEEK!
Every 45 seconds for complete 6 rounds:
Keep all sets between 60%-75%
Set 1: Snatch Balance (0 seconds)
Set 2: High Hang Snatch (45 seconds)
Set 3: Snatch (90 seconds)

C) Back Squat 3 x 3 75% of 5 RM

D) 10 minute EMOM
Minute 1: 200 m row
Minute 2: 25 Squats