Saturday 11.13.21

Prep

Equipment required: Foam roller, medium band

1) Foam Roll Hamstrings + Quads x 60s each

2) 10 each Sciatic Nerve Floss

3) Biphasic Hip Flexor Stretch 60s each side

4) 3 Rounds:

– 20 ft Bear Crawl

– 10 Banded Overhead Squats

– 10 Scap Pull-ups

– 5 Up downs

A.

For time in teams of 3:

30-60-90

Calories Air Bike

Hang Power Snatch (75/55)

15-30-45

Burpee Pull-ups

– Goal: Sustainable effort. Split work evenly among all three people. BB loading is intended to be light today and done in sets of 7-10.

L2: (65/45)

L1: (DB Hang Power Snatch 30/20) (Up downs + Ring Assisted Pull-ups)

TIME CAP = 30:00

B.

Recovery

EMOM 10:

ODD Min: 50s easy Row

Even Min: 50s easy Bike