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Saturday 9/23/23

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Strength (22:00 Clock)
12:00 to perform: Snatch (POWER OR SQUAT)
@Warm up and build to: 3 @ 75% — 3 @ 82.5% — 2 @ 87.5% — 2 @ 92.5%
Straight into…
Superset: 10:00
3×12 Tough Ring Row
3×8 Dumbbell Skull Crushers
METCON (20:00)
2 Rounds:
20 Pull Ups (ADV: Chest to Bar Pull Ups)
15 Box Jump Overs (RX: 24/20)
10 x 50′ Shuttle Run (Down & Back = 1)
—Rest 2:00—
2 Rounds:
20 Toes to Bar
15 Box Jump Overs (RX: 24/20)
10 x 50′ Shuttle Run (Down & Back = 1)
Optional Work:
4×8 Strict Chin Up (weighted or unweighted) (Band, if needed)
Row OR Ski OR C2 BIke Intervals:
:30 Sprint :30 Rest (5 sets)

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