Friday November 17th

Nov. 16

SKILL
A) 6 SETS:
1 Hang Power Snatch (:02 Pause in Catch)
+ 1 Overhead Squat (:02 Pause Bottom)

B) 5 SETS:
1 Power Snatch
+ 1 Overhead Squat

Work up in Weight

WOD
AMRAP 14
2 Wall Walks
5 Shuttle Runs
14 Box Jumps
5 Shuttle Runs

SWEAT
AMRAP 12
25 Ball Slams
50ft Suitcase Carry
10/side Suitcase Deadlifts
250m Row / Ski

STRENGTH
4 SETS:
Drop Sets…
15 Curls - 12 Curls - 9 Curls
—Rest 1:00—
20 Ring Rows

Ashley Mathewson

Monday November 20th