Workout of the Day Nov 6th

MOBILITY/WARM UP

SMRT – Lacrosse Ball x1min per Glute, Roller x1min per Quad, x1min per ITB

TABATA MASH UP (20s A, 10s Rest, 20s B, 10s Rest etc…)
A. Air Squats
B. Supermans

SKILL/STRENGTH

30min to establish a 3RM Front Squat

CONDITIONING

“1/2 TOM”
AMRAP in 12 mins:
7 Muscle Ups
11 Thrusters (105/155)
14 Toes 2 Bar

OLY SESSION

Snatch
4×1 @ 85%

C&J
4×1 @ 85 %

Clean pulls
3×2 @ 90%
3×1 @ 100%