9-WEEK MOBILITY CHALLENGE: Week 3

Complete daily (Nov 15-21):
- Spider man (hold each side for 1 min)
- Roll Lats (roll each side for 1 min)

Strength

Strict Pull-ups: 1 Set For Max Reps

Work

“I Got Options”

On the 0:00:
9-6-3:
Power Snatches @ 135/95
Burpee Box Jump Overs @ 30/24

On the 10:00:
12-9-6:
Power Snatches @ 95/65
Box Jump Overs @ 24/20

On the 20:00:
15-12-9:
Power Snatches @ 75/55
Bar-Facing Burpees

Home

5 Minute AMRAP:
6 Power Snatches
6 Burpee + Air Squat

Rest 2 Minutes

5 Minute AMRAP:
5 Power Snatches
5 Air Squats

Rest 2 Minutes

5 Minute AMRAP:
4 Power Snatches
4 Burpees