Tuesday Nov 29

8:00 to build to a 1rm strict press
EMOM 6:
6 touch and go power snatch (RX: 95/65 to 115/75) (OR 50% of 1rm POWER SNATCH)
METCON: (15:00)
Every 3:00 x 5 (15:00)
60 Double Unders
12 Chest to Bar Pull Ups
3 Power Snatch (Athlete chooses weight for entire workout)
*Score is slowest time & weight used on snatch
OPTIONAL WORK:
EMOM 5:
3-5 Ring or Bar Muscle Up
3 rounds:
8 Z Press
10 barbell row
Ski Intervals:
4x 400 / 320 M Ski (Rest 1:1 every round)

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD