Sat, 110417

Spread the word! Masters Individual Competition coming Dec 2nd.  


De-load weekend leading into next phase of the cycle starting Monday.  Speed becomes a HUGE component while continuing to hit our strength and upper gymnastics focus.  



A. Power Snatch – 5×5 TnG reps – done everyone 2 min.  Keep the focus SPEED and footwork



Emom x 10 

Muscle ups 

*athlete chooses #, but keep volume and intensity low, relative to athlete 



:90 hard on Ski erg 

200m Run @70%

:90 rest 

X 6 



1. 50m heavy sled push x 6-8 *heavy but with speed 

2. Crossover Symmetry

3. 10-20 min static stretching 

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