CFMV 10.30.19

Warmup

2x:

12/10 Row/Ski (no bike except assault bike, sprint last 100m

10 Cat Cows

10 PVC Good Mornings(slow)

10 PVC OHS

:30 hollow Holds

:30 shinbox

 

Strength/ Skill:

15 min to build:

Deadlifts 

6x3r

Perform 2 warm up sets at 65% of your 1rm

Then continue to increase and build to a challenging set of 3, For the day

 

Snatch Work

From Rack:
10 min to build confidence:

Snatch Grip Push Press + Snatch Balance

*Spend 10 min here building better snatch mechanics for overall speed and precision receiving the bar. 

 

Conditioning 

AMRAP 13:

50 Alt DB Snatches (50/35)

40 Box Jumps

30 TTB

20 C2B/PU

 

Intent: total body conditioning, and grip fatigue. This workout will trick you into trying to go for bigger sets. But with the time domain being able to have a plan will set you up to finish 2+ rounds.