November 5, 2020

FIT

WARM-UP

1:00 Row/Bike
10 PVC Pass Throughs
10/side Hip Rotations
10 PVC OH Squats
10 BB Strict Press
10 BB Front Squats
5 BTN Snatch Grip Push Jerk
5 Muscle Snatch
5 Power Snatch
5 Burpee Broad Jumps

FIT

SKILL

Power Snatch
1 Rep Every 10sec For 1:00
1:00 Rest To Increase Weight
x7

6 Reps Each Round – 0:00, 0:10, 0:20, 0:30, 0:40, 0:50

For The Final Three Rounds F And P Transition To Squat Snatch

WOD

4x, Each Round For Time
15/12 Cals
15 Thrusters
10 Bar Facing Burpees

*REST 3:00, 2:00, 1:00 Respectively*

D – empty bar
F – 75/55
P – 95/65

COOL DOWN

10 Wall Angels
10 Pass Throughs
1:00/side Sleeper Stretch

BURN

WARM-UP

200m Run
Then
10 Lunge And Reach
10 Air Squats
10 Lateral Hops
10/side Strict Press
x2

BURN

ÒFight Gone BadÓ ish
EMOM 18
Min 1 – Wallballs
Min 2 – DBL DB Deadlift
ÊMin 3 – Plate Jumps
Min 4 – DBL DB Push Press
Min 5 – Row/Bike Cals
Min 6 – Rest

Then
3 Sets:
10/side Renegade row
10/side Hammer curl

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