Warm Up
3 rounds
50 single unders
2 TGUs each side
10 total over/unders on a racked PVC or a band across the J hooks
10 each side landmine twist https://www.youtube.com/watch?v=iL700kC_DMI


Mobility:
https://www.instagram.com/p/B2jpDNhAcdv/
A. Squat Y's x 8 each side with no more than 5# plates
**Big key with this one....don't rotate your back as your arms lift up. Keep all the work on the shoulders.⁠

https://www.instagram.com/p/B4Pph68nrr2/?utm_source=ig_web_copy_link

B. T-spine straight arm stretch x 5-8 reps
C. Bent arm touch to the upper back x 10 reps


Skill: snatch

snatch press in the receiving position
3 sets of 3 reps @ light load

snatch balance
3 sets of 2 reps @ 55-70%

then...
5:00 EMOM
1 snatch pull + 1 snatch @ 70%- practice technique more than heavier load


WOD
For Time
200m Row
40 deadlifts 185/125 155/105
200m Row
30 power cleans 135/95 115/75
200m Row
20 power snatch 95/65 75/55
200m Row
10 bar muscle ups or 14 C2B pull ups or pull ups


November Rowing Challenge- 3 rowing workouts will be posted each week. Give them a try. Work on your cardio and your rowing technique.

Workout One: 5 sets of 1:00 max cals 1:00 Rest

Workout Two: 8 sets of 20 sec. row sprint for cals. 2:00 walk rest

Workout Three:
4:00 at 18-22 sPM damper 8/7
Rest 1:00
3:00 at 22-25 sPM damper 7/6
Rest 1:00
2:00 at 25-28 at sPM damper 7/6
Rest 1:00
1:00 at 28-32 sPM damper 8/7