Sunday 9/23

Warm-up Teams of 2:

80 Reverse Lunges

60 Sit ups

40 Slamballs

20 Burpees (or as far as possible in 7:00m)


Barbell Work

8 Snatch Grip Deadlifts

8 High Pulls

8 Hang Power Snatches Strength This is today's recommended strength. If you want to make up a strength from the week at this time or if you want to work on a skill you will have 10-15 minutes to do it. Hang Power Snatch (EMOM 10 x 2 reps ) nothing heavy, working on the skill of the snatch

build from last week by 5-10% Metcon (Time) Teams of 2 must complete the following:

5 minute max effort row

4 minute amrap farmers carry, 70/55# - done in 50m increments

3 minute max bench press @ 135/95#

2 minute max distance sled push - (done in 50m increments)

400m team run

Then back up the ladder #workoutoftheday