Saturday Oct 16

Emom 9:

Min 1, 2, & 3: 5 Hang Power Snatch

Min 4, 5, & 6: 3 Hang Power Snatch

Min 7, 8, & 9: 1 Hang Power Snatch

METCON

AMRAP 5

Power Snatch (115/75) + Ring MU

1,2,3…7.8

Rest 5:00

AMRAP 5

Power Snatch (95/65) + C2B Pull Ups

ADDITIONAL OPTIONAL WORK:

A) EMOM 20:

Min 1) 12/9 Cal Ski

Min 2) 12 Double DB Shoulder to Overhead (athlete choice on weight)

Min 3) 15/12 Cal Row

Min 4) Rest

B) Superset:

3×8-12 DB Bicep Curls

3×8-12 DB Skull Crushers (on bench or floor)

3×8-12 DB Lateral Shoulder Raise (light)

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD