November 6th

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Warm Up

WARM UP VIDEO

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Snatch Complex

7 Sets

2 Power Snatch

*1st rep pause for 2 sec @ knee level.

*Rest as needed between sets

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The Dark Knight

AMRAP 16

4 Devil's Press #40's/30's

5/5 Sit Throughs

6 Pull Ups (Strict)

*Finish each round with a 200m Run (1min of cardio)

The Dark Knight

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Cool Down

400m - 600m Easy Walk

Child's Pose on Bench/Box 1-2mins

Alt. Quad Stretch 1-2mins

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Accessory

3-4 Sets

8-12/side DB Single Arm Upright Row

3-5 High Box Jumps

*Rest 60-90sec between sets