Wednesday 11.28.18

Essentials:
A.
8 Sets
Pausing power Snatch (1 rep below the knee + 1 rep above the knee) + 2 Overhead Squats
Empty barbell
On the 90 sec Marks

B.
5 sets
Speed Back Squats x 4 reps 40% or lower
+
Depth Vertical ump x 1.1.1.1
On the 2min Marks

C.
10 min EMOM
1. Side Plank x 20 sec per side
2. Crab Walk x 50 ft

Fitness:
A.
8 Sets
Pausing Snatch (1 rep below the knee + 1 rep above the knee)
Build to a moderate
On the 90 sec Marks

B.
5 sets
Speed Back Squats x 4 reps 40% or lower
+
Depth Box Jump x 1.1.1.1
On the 2min Marks

C.
10 min EMOM
1. Star Plank x 20 sec per side
2. Crab Walk x 50 ft

Performance:
A.
8 Sets
Pausing Snatch (1 rep below the knee + 1 rep above the knee)
Build to a moderate
On the 90 sec Marks

B.
5 sets
Speed Back Squats x 4 reps 40% or lower + chains (70lbs)
+
Depth Box Jump x 1.1.1.1
On the 2min Marks

C.
10 min EMOM
1. Star Plank on rings x 20 sec per side
2. Slider Crab Walk x 50 ft