1. Hang Snatch (Below the Knee)+Snatch 3×2+1 @ 75-80%, rest 2-3 minutes between sets.
2. Snatch Pulls 3×3 @ 90-100%, rest 2-3 minutes between sets. Use straps as needed.
3. Front Squat-3×3 BUILD to heavy set, rest 3-4 minutes between sets.
Post WOD (Optional):
This weeks active recovery work.
1. 15-20 minutes of mobility (move blood beforehand).
2. At a low intensity for 30-60 minutes:
Bike 50 Cals
20 Air Squats
:30s Front Lean & Rest Hold (Rings)
20 Step Ups-Low Box
Row 50 Cals
3. 10-15 minute static stretching.
**SAVE THE DATES**
-Friday, November 17th @ 6:30pm (Upstairs): Programming Meeting. Want to learn more about the options we offer? Come see us then!
-Saturday, November 18th @ 8am: Butterfly Pull Up Clinic w/ Coach Candice. Sign up in the lobby!
-Thanksgiving Holiday Schedule: We will be CLOSED for Thanksgiving, Thursday November 23-Sunday, November 26th. Regular schedule for all other days.