Tuesday, November 5, 2013


DROM (wrists and ankles!)
Keg drill, 2 minutes

Jog 400 meters
Using PVC or a light bar perform 2 rounds:
10 PVC Dislocates
10 OHS
5 Sotts press
5 Snatch balance
5 Hang Snatch
5 Hi Hang Snatch


5 x 1 Hang Snatch + 1 Hi Hang Snatch

Notes:  Work up to a heavy Hang Snatch from top of the knees + Hi Hang Snatch from no lower than mid thigh. Perform 5 sets at this heavy weight concentrating on making hip contact with arms extended and speed under the bar.  You may sub the same complex with Cleans if you struggle with the overhead position.


4 Rounds for time and Calories:
4/3 Muscle Ups
12 Target Burpees (6 inches)
30 sec ME Row for Calories
Rest 1 minute between rounds
-15 minute cap-

Notes:  Sub banded bar muscle-ups or 8 Ring Dips as needed.

Cool Down:

30 GHD Hip extensions (or barbell Good Mornings)
30 Tuck ups
10 Dislocates
10 Wall extensions
German hang



Meat order is going to be placed by the end of the week!  If you don’t already know, head over to www.uswellnessmeats.com and put a shopping cart together.  Send it over via email and we’ll charge your account minus 15%.  There is pemmican in stock and now’s the time to get your hands on a turkey. Gobble gobble!


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