Training 1-11-2016

Warm-up: Joint Mobility/Dynamic


1. 8 Minute EMOM

Odd Minutes: 2 x Snatch Grip Deadlift, 2 x Hang Snatch Pull
Even Minute: 1 x Snatch (Power, Split or Full)

2. Squats

Choose one of the two following set/rep schemes

3×5 or 3×3

On the completion of you last set perform the following: Squat 1×20 @ 45% of your 1rm

*Rest 2 Minutes between efforts
*In picking your rep scheme the goal is NOT muscle failure. Lift as heavy as possible, staying as fresh as possible between sets. Allow that goal to determine your set choice, do not exceed 82.5% of your working 1rm in weight


10 Minute AMRAP

Run 200 Meters
10 Pullups
1 15 footed Weighted Hoist
5 Burpee Box Jump Overs

*Increase Weighted Hoist one 1 Rep each Round

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

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