- 09/12/2019

Warm UP

3 Sets:

• 20 Cal Ski
• 10 R. KBS
• 12 Cossack Squats

3 sets of (with an empty barbell):

• 5 x Snatch Grip Deadlift
• 5 x Muscle Snatch
• 5 x Snatch Grip Behind the Neck Push Press
• 5 x Snatch Balance

- 07/12/2019

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

- 06/12/2019

WARM UP

3 min light Assault Bike

3 Sets

• 10 Walkouts
• 10 KB Deadlifts
• 10 Tempo Prone GHD's (3131)

A.

Deadlift

• 4 x 5
• 1 x 5+
• At max weight from last week
• Rest as needed between sets
• Focus on great