5 Nov 18

Double-Unders (EMOM5)
Toes-To-Bar (EMOM5 3-5 reps (5-10 for advanced full T2B))
Work on advancing your current level…reviewed last week…if you missed class, chat with the coach 🙂
Metcon (Weight)

E2Mx7 Rounds

1 Hang Power Clean + 1 Hang Squat Clean + 2 Push Jerks

Climbing every round you can 🙂

Extra Credit
Metcon (Time)

500M Row x 4 w/ 3 mins rest in between

Log fastest time

Deadlift (1×20 add 5-30# (max 10% of 1RM) to last weeks)
RDLs (4×5 CLEAN grip RDL this week)
Do these with a coach only until you really have a good handle on them…
Keep your lumbar spine in tact, keep your shoulder blades retracted, keep the bar as close to your body as possible…
Bar travels from the hip to right above the knee (snatch grip) or right below the knee (clean grip).
Your ENTIRE posterior chain should be engaged…from the bottom of your skull to your knee…make sure you are FULLY engaged.

Hint…should be heavier than last week

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