Friday March 11

Snatch DEMO/PRIMER/WARM UP

EMOM 9:

Min 1, 2, 3: 3 Snatch

Min 4, 5, 6: 2 Snatch

Min 7, 8, 9: 1 Snatch

*Build every set

METCON

21-15-9

Hang Power Snatch (RX: 75/55) (Adv: 95/65)

Chest to Bar Pull Up

Bike (Ladies Cals 18/12/7) (Row & C2 Bike: 24/18/12)

OPEN ATHLETE METCON

21-15-9

Cal Bike + Cal Row + Burpee

OPTIONAL ADDITIONAL WORK:

A) 20:00 Foam Roll

B) Stretch 20:00

C) 10:00 Meditate/Visualize

 

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD