Monday, October 2nd

STRENGTH

4×4 Power Snatch

use 70% of 1RM Snatch (tough and go) 

 

WOD

21-15-9 Reps:

Power Snatch 75/55lbs 

3-2-1 Reps:

Rope Climbs

then…

9-15-21 Reps:

Overhead Squats 75/55lbs 

*200m Run after each set

 

ACCESSORY

5 Sets

8 Paralette Handstand Pushups

16 Chest to Bar Pullups

60 sec Hollow Hold

 

FIT

15 MIN AMRAP 

2,4,6,8 etc

Row for Cals

Situps

*20 Double Unders btw each set