Fri Nov 14

Train
21-15-9 (15 Min Cap):
Handstand Push-ups
GHD Sit-ups
Air Squats
Thrusters @ 115/75

Move
4-5 Rounds:
10 Push-ups
10 V-Snap Sit-ups
10 Air Squats
10 Dumbbell Squats
1 Min Rest

Warm-up
2 Sets:
10/8 Cal Echo Bike
4 PVC OHS + HPS
10/8 Cal Echo Bike
20/20s Side Plank

Strength
Every 2 Mins x 4: 2 Snatches @ 70%
THEN:
Every 1 Min x 5 Mins: 1 Snatch @ 75%

Winter League Workout 1:
”The Crossing”
100/80 Calorie Row For Time

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Stimulus
Strength: Technical weight with plenty of rest. Goal is to keep weight at a moderate weight in order to work on finding better positions, changing direction quickly, and squatting well

Train/Move: Break up the first two rounds as needed to allow the last round to be completed unbroken. Keeping this strategy in mind will be a great way to dictate both pace and movement selection. HSPU can be performed on a box or switching to dumbbell push presses