Friday Nov 4

22:00 Running Clock (SNATCH TECHNIQUE)
0-6:00 Warm Up to 70% of 1RM
Snatch E2MOM x 5 Sets(6:00 – 16:00)
1) 1×3 @ 70%
2) 1×2 @77%
3) 1×1 @ 80%
4 & 5) 2×1 @ 83%
Then, (18:00 – 22:00)
Snatch Pull from floor 3×4 @ 100%
METCON: (20:00)
4 Rounds:
400 / 320 M Row (low damper)
7 Bar Muscle Ups
50′ Handstand walk
Optional Work:
Wall Facing Strict HSPU Practice (10:00)
EMOM 5 : 3-6 ring muscle up
3-4 sets
8 Banded Strict Chest to Bar Pull Up (Alternate Grip)
10 Tricep Pushdown
1:00 Sandbag Bear Hug Hold

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD