THURSDAY Nov 19 Written By David Koni MOBILITY AND MAINTENANCE S1. Broomstick Complex S2. Empty Bar Snatch ProgressionsOLY LIFTINGWith a 10 min Running Clock FITNESS 1 Power Snatch 1 OH Squat Build to a comfortable complex for the day PERFORMANCE Squat Snatch Build to a Heavy Single for the day CONDITIONING FITNESS On the 4:00 x 5 Rounds9/6 Cal Airbike 10 Barbell-Facing Burpees5 Power Snatches 60/40 PERFORMANCE On the 4:00 x 5 Rounds12/9 Cal Airbike 10 Barbell-Facing Burpees5 Power Snatches 60/40 MIDLINE Weighted Planks 20/10 David Koni
THURSDAY Nov 19 Written By David Koni MOBILITY AND MAINTENANCE S1. Broomstick Complex S2. Empty Bar Snatch ProgressionsOLY LIFTINGWith a 10 min Running Clock FITNESS 1 Power Snatch 1 OH Squat Build to a comfortable complex for the day PERFORMANCE Squat Snatch Build to a Heavy Single for the day CONDITIONING FITNESS On the 4:00 x 5 Rounds9/6 Cal Airbike 10 Barbell-Facing Burpees5 Power Snatches 60/40 PERFORMANCE On the 4:00 x 5 Rounds12/9 Cal Airbike 10 Barbell-Facing Burpees5 Power Snatches 60/40 MIDLINE Weighted Planks 20/10 David Koni
