Wednesday A) Snatch building here. Snatch pull + HPS + OHSQ working on this complex – but staying light – 12 minutes ish if you cannot snatch or OHSQ – don’t force with poor technique you can do snatch pulls to work on that from into a hang snatch pull or you can stay with…

Tuesday 11/25 A) 300 M Ski 1 Min On/ :30 Sec Off B) 3 Rounds 3 Pull Ups (Strict, Partner Spot or Banded) 5 Single Leg RDL (Single Arm/ Cross Body Style) C) 9 Min AMRAP 5 Cal Ski 5 Ring Rows 10 Ball Slams 10 KBS

Tuesday A) Hinge drop set. 6 heavy barbell RDL’s -drop set into- stato iso banded hip thrust – 15 sec. hold @ top then 8-10 reps rest :90 x3 sets have 2 progressive warm up sets to this weight B) Wedge board front squats. 50×1 tempo for 6 reps x 3 sets have 2 progressive…

Monday 11/24 A) 5 Rounds 1 Burpee W/ Pushup L. Lateral Shuffle Run 1 Burpee W Pusup R Lateral Shuffle Run (Add a Pushup each Round) B) 3 Rounds 5 DB Bench Press 10 Laying Hell Touches (Sit Up Style) 5 Prone Ext Rotation C) 10 Min AMRAP 5 Hanging Leg Raises 5 Push Ups…