Monday 10/9/23

Lower Strength (25:00)
Thruster: (12:00)
*Taking your 5RM, perform:
10 @ 77.5% of that 5RM — 8 @ 82.5% of that 5RM — Max Reps *Up to 12 @ 87.5% of that 5RM
Straight Into… Front Squat (from rack) (13:00)
8 @ 72.5% — 6 @ 77.5% — 5 @ 82.5%
METCON: (12:00)
Every 2:00 x 6, alternate between the 2 Intervals:
A) 2:00 to…. Row for cals until 1:45
B) 2:00 to complete… 5 Shoulder to Overhead + 20 Jump Squat
*Same weight across
*SCORE: Total Cals & Weight Used
OPTIONAL WORK:
3×2 Hang Snatch @ 80%
5x :15 Bike Sprint (1:00 Rest)

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