Tuesday - 11/05/17

A.) Front Squat

- Heavy set of 1

B.)  AMRAP 8

8 KB hang snatch 53/35

8 KB OHS

16 Toes 2 bar

*alternate arms per ROUND

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C.) snatch deadlift

- heavy set of 1

D.) Strength accessory

Snatch grip below knee halting hang hi pulls

7sets x 3reps @ 45-55% of make

E.) accessory

3 rounds

3 x 10 seconds spread plank (hands and feet as far as possible trying to get body as close to ground as possible without touching, 3 sets each round)

10 goblet cossack squat Left

1 goblet cossack squat Right

- rest as needed

4 rounds - monster walks

10 steps Right, left, forward, backward

3 rounds -

10 barbell foot elevated split squat Right

10 Barbell step up Right

10 left

10 left

3 rounds

20 pause GHD (2 sec @ parallell on way down, then complete rep)

ME hollow flutter kicks

ME super man kicks

D.) Conditioning + gymnastics

4 rounds

30 cal AD

60 second stone hold bear hug 150/100

30 second stone hold shoulder hold (alternate side per round) 

3 - 360* hand stand walk circles ( walk around one entire mat, switch directions per round ) 

- 2 mins rest