Thursday Sept 15

(20:00 RUNNING CLOCK)

Overhead Squat (USE THIS AS A SHOULDER WARM UP FOR SNATCH)

Every 1:30, perform a set (4:30) (3 sets)

1×5 @ 55%

1×5 @ 60%

1×5 @ 64%

4:30 – 8:00 MARK — REST & PREP FOR SNATCH

Then,

AT 8:00 MARK — SNATCH Every 2:00 for 12:00 (6 sets)

2×2 @ 67%

2×2 @ 70%

2×1 @ 74%

*All reps should be singles

METCON: (15:00)

3 Rounds:

30/24 Cal Bike

20 Russian Kettlebell Swings (RX: 53/35) (Adv: 70/53)

OPTIONAL WORK:

20:00 Foam Roll & Stretch

 

 

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD