Workout for 11/3/2017

Weightlifting/ Gymnastics Movement Skill Development

Overhead lunges
Burpees to plate
Hollow pull-ups

Tri-modal Conditioning, Mid- Long Duration

“YMCA Chipper”
50 overhead lunges
50-meter sled push
50 burpees to plate
50 double-unders
50 pull-ups

After-Hour Accessory Strength/ Speed Exercise

Speed/power: 5 sets of 3 power snatches. Load: 80% 1RM
Strength: Find a new shoulder- press 5RM. Goal 2-5# increase.