MONDAY 02.11.15

A: 3-3-3-3-3 snatch grip deadlifts.

B: 5 x 10 DB rows each arm.

C: 4 rounds for time: 20 KB swings (24/16kg), 20 OH squat (95lbs/65lbs).

*Skill of the month for November is: Handstands.

Advanced Sessions:

A: 3-3-3-3-3 snatch grip deadlifts.

B: 5 x 10 DB rows each arm.

C: 4 rounds for time: 20 KB swings (32KG/20kg), 20 OH squat (115lbs/75lbs)

D: 4 rounds for time of:

45 seconds max effort on the airdyne, 15 seconds rest, 45 seconds chin over the bar hold holding a medball between your legs (30lbs/20lbs), 15 seconds rest.

*Please know that for Advanced Sessions you must do your own warmup before class.