Wednesday, November 4th

Having a foam roller at home can be an invaluable tool to stay supple and reduce soreness. Pick one up today ask your coahc. Cost is only $27.00 it also makes a great gift.

PRE:
3-4 rounds, for WEIGHT, of:
10 Good Mornings
20 Hollow Rocks
5 Wall Climbs

WOD:
AMRAP, in 7 minutes, of:
7 Goblet Squats/Front Squats
100 Meter Ski/50 Double-Unders

INTERMEDIATE: AMRAP, in 7 minutes, of:
7 Overhead Squats
7 Lateral Jumps Over Barbell
7 Toes-To-Bar

WEIGHTLIFTING:
The Burgener Warm-Up
Skill Transfer Exercises for the Snatch
1 Power Snatch + 1 Drop Snatch – 5×2@70% of max power snatch
1 Power Clean + 1 Push Jerk – 5×2@70% of weakest of the two
Front Squat – 4×4@70%
5 Snatch Push Presses + 1 Overhead Squat – 5 sets @70% of snatch