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Wednesday 10/4/23

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Posterior Chain Strength (27:00 Clock)
15:00 to perform: Snatch (POWER OR SQUAT)
Warm up and build to: 4 @ 70% — 4 @ 75% — 3 @80% — 3 @ 82.5%
Straight into… (12:00)
Deadlift 7 — 7 — 7 (RIR 2-3) (Building to a tough last set)
METCON: (12:00)
Every 3:00 x 4 (12:00)
200 M Run
10 Power Snatch (RX: Touch and Go, athlete choice on weight)
SCORE = Slowest Interval & Weight
*Use same weight across
OPTIONAL WORK:
4x 500 M Row
3×15 Banded Pull Aparts

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