Friday November 24th

EMOMx20

Complete the following complex @ 30% of Power Snatch

1 Snatch Deadlift

1 Hang Power Snatch

1 OHS

1 Snatch Balance

+

Double Tabata

Alternate between hollow hold and arch hold

Tuesday November 21st

Deload

With a Partner complete

50 TGU each, one partner working at a time 25/15

5 km Row

+

3 sets

20 Russian Twists @ 25/15

30 sec plank or ring support

+

Romwod

Friday November 17th, 2017

Strength

Build to a heavy Push Press in 10 min

+

Go every 2 minutes x 8

3 Push Press @ 85-90%

 

Supplemental

Breather:

Tailpipe

3 RFT with a partner

P1- 250m Row sprint

P2- hold 2x 1.5/1.0 KB in front rack

 

Extra Credit

Triple Tabata Holds

Alternate between plank/ hollow/ and ring support