Wednesday Oct 19

(23:00 Running Clock) SNATCH TECHNIQUE
(0-6:00) Overhead Squat (every: 1:30 FOR 6:00) (4 sets)
ROUND 1: 5 @ 55%
ROUND 2: 5 @ 60%
ROUND 3: 3 @ 70%
ROUND 4: 3 @ 79%
(6:00 – 8:00) REST & PREP FOR SNATCH
(8:00 – 17:00) SNATCH EMOM 9 (RX: Power or Squat — ADV: Squat)
MIN 1, 2, 3) 2 @ 67%
MIN 4, 5, 6) 1 @ 70%
MIN 7, 8, 9) 1 @ 74%
*All reps should be singles
(17:00 – 23:00) Every 2:00 x 3 (6:00) Snatch Pull
3×4 @ 96% Snatch Pull
METCON: (15:00)
100 Double Under (Scale: 100 Singles)
400 M Run
30 Alternating Double DB Step Back Lunge (RX: 35/25) (Adv: 50/35) (15 ea leg) (Rack Any Way)
400 M Run
100 Double Under (Scale: 100 Singles)
OPTIONAL WORK:
30:00 Z2 Bike or Row

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD