Friday 11/13

Fitness 

Strength 

A. Hang squat snatch 

Build to tough single in 10 minutes- focus is stil form, if tough weight is hit under 10 minute mark drop down in weight and do one rep emom 

Wod 

Modified holly man 

30 rounds for time 

5 wall balls 

3 hr push ups

1 power clean (115/75) 

Performance 

Strength 

A. Squat snatch - build to tough single in 10 minutes 

focus is stil form, if tough weight is hit under 10 minute mark drop down in weight and do one rep emom 

Wod

"Hollyman" 

30 rounds for time 

5 wall balls 

3 hspu 

1 power clean (185/105) (rx hero version : 225/155) 

Zone 

Skill 

A1. Ring rows - 10 reps X 4 sets 

A2. Banded good mornings - 12 reps X 4 sets 

A3. Tuck ups - 20 reps X 4 sets 

Wod

Zone hollyman 

20 rounds for time 

5 wall balls 

3 hr push ups 

5 KB swings