Wednesday November 12

Warm Up:
3 min amrap:
7 Box Jumps/step ups
7 KB Swings (53/35#)
A. (Performance)
Five total sets of:
Halting Clean + Hang Clean + 1 Front Squat (build to heavy single)
B.
10 minutes to build up to a 3RM Sumo Deadlift
C. (Performance)
Three total sets of:
Back Extensions x 10 reps
C. (Fitness)
Good Mornings/Banded GM x 10/20 reps
D.
15 min AMRAP
Three Rounds:
24 DB Snatches (50/30)
20 Sit Ups
———————–
1 Burpee Broad Jump