2.11.2019

Warm-up

Weightlifting
Strength: 15 min
6×3 SN Balance
*Goal – speed receiving the bar (pull the body under the bar with fast feet)
Metcon (AMRAP – Rounds and Reps)
25min AMRAP
100m OH Plate Carry (45/25)
15 BJ
10 Plate Burpees

Strength Programming
Back Squat – Build to a heavy 3×3
4×8 Glute Bridges
4×10 Front Rack KB lunges

Comp Training
10 Minute EMOM
30/30 Max Cal Row

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