11.15.2022

Warm Up
2 sets
300m row
prone PVC pass thrus x 10 reps
prone PVC press behind the neck x 10 reps
PVC overhead squats x 10 reps
PVC sots press x 10 reps



2 sets
1. DB Cuban press x 5 reps (light)
2. banded face pulls x 20 reps
3. Y-T-W prone x 6 reps each



Strength
A. every 2:00 for 6 sets
2 reps hang squat snatch
set 1-2 @ 70%
set 3-4 @ 75%
set 5-6 @ 80%


B. 4:00 EMOM
1 squat snatch @ 80%

WOD
"Heavy Load"
stations
Every 2:00 for 16:00 (2 rounds)
min 1-2 handstand walk x 50 feet or scooter walk x 100 feet
min 3-4 suitcase carry AHAP x 100 feet each arm
min 5-6 sled rope pulls x 50 feet with 3 plates on small sleds
min 7-8 Turkish get ups x 4 each side 50/35