191204 - Quote of the Week

QOTD - Podcast/Audio book you’d recommend?

WARM UP - 15 Calories
Then stations… (1 minute at each)
Banded Overhead Squats
Pull Ups
Thread the Needle
Overhead KB Walk
Weighted Calf Rolling

STRENGTH - Burgener PVC Prep
E2M12M (build to a heavy complex)
2 x Snatch High Pull - Power Snatch - 2 x Overhead Squat - Squat Snatch

COACH PREP (Skill) -
MU Practice:
10 Kipping Hip to Ring or Bar
10 Ring Dips

C2B Practice: Banded Practice

Ring Rows: Set up height and practice squat snatches

WOD -
A (competitive) - This is RX today and everything else is scaled! :)
Benchmark Workout “Amanda”
9 - 7 - 5
Ring MU
Squat Snatches 135/95

B (Performance)
12 - 9 - 6
Bar MU or C2B
Squat Snatch 105/75

C (Health and Fitness)
21 - 15 - 9
Ring Rows
Power Snatch 75/55
Overhead Squat 75/55

BUY OUT - Roll Out Shoulders and Quads