Saturday November 7th

Breathe:
5 in – 5 hold – 5 out x 8 (2 minutes)
General Warm-up:
400m Run w/Nasal breathing only.
Mobility:
Banded Hamstring Stretch – 1 minute each side, Lax Ball Shoulders – 1 minute each side.
Movement Warm-Up:
3 Coach Led Rounds (1st PVC, 2nd BB, 3rd Light) 5-8 Deadlifts, 5-8 Shrugs, 5-8 High Pulls, 5-8 Power Cleans, 5-8 Dips, 5-8 Tall Jerks from BTN
Part 1:
Movement Prep – warmup to WOD weight in 3-4 sets
Part 2:
Partner WOD
10 RFT – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks. Alternate every exercise.
RX 155/115, L2 135/95, L2 115/75
Cooldown:
Hamstring Stretch, Snow Angels
Notes:
Use drills to focus on movements and warm-up. This is basically Partner DT but should go faster than 2x your DT time. Alternate every exercise – P1 DL, P2 HC, P1 Jerks, P2 DL and so on.