11/21 Wednesday

XFitSport

Squat Snatch, 1.1.1 x 5 sets, 3 min – 80% effort

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Split Jerk, 2 reps @ 75% RM x 5 sets, 3 min

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 Fitness / XFitSport

4 minutes of work @ 85-90% effort:

7 Wall Balls – 14#/10ft – 12# to 9 ft

25 Double Unders

–4 min recovery

4 min @ 85-90%:

5/arm KB Snatch @ 45#/35#

10 Walking Lunges

–4 min recovery

4 min @ 85-90%:

5 push ups

5 toes to bar

5 box jumps – step down – 20″ for everyone

–4 min recovery

4 min @ 85-90%:

Row

–10 min recovery

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Repeat