Thursday- November 1st

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Iron Cross x 10

*Single Arm KB Press x 10 each

A. 8 min. EMOM

Hang Power Snatch + Power Snatch x 1

*Focus on keeping weight back (in the heels and posterior chain)

*Keep heels on the ground for as long as possible

*Keep the bar close to the body

B. “Big Nasty”

3 Rounds:

7 Burpee Pull-ups

50 Air Squats

10 Hang Power Snatches (95/65)

C. Buy-Out

Deadbugs 2 sets of :60

Lat stretch w/band x :60 each