Friday Nov 18

20:00 clock
Front Squat Every 2:00 x 5 (10:00)
5 @ 70%
Then, 10:00 to Complete:
Strict Press
3×2 at 90% of 2RM — If athlete doesn’t know 2RM, 10:00 to find 2RM
METCON (20:00)
3 Rounds:
100 Double Under
5 x 100′ Shuttle Run (Run 50′ down & 50′ back = 1 rep)
15 Strict HSPU (Adv: 20)
Optional Work:
Every 1:30 x 7 (10:30)
Power Snatch
2×2 @ 76%
1×1 @ 80%
3×1 @ 83%
1×2 @ 76%
*Off 1RM Power Snatch
3x — 6 strict c2b + 12 diamond push up + 1:00 sandbag bear hug hold

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD