Thursday, October 19th

A.

STRENGTH:

Every 90 Seconds:

Push Press

4x5 @ 70-75% 1RM

Immediately into….

Push Jerk

3x5 @ 75-80%

B.

METCON:

7 Minute AMRAP:

Power Snatch ( 95/65) (FB - 115/80)

EMOM: 7 Wall Balls (20/14) (FB - 30/20)

*Wall Balls Start on the 0:00

*Score today is the total number of power snatches completed. Starting on the 0:00 and then again on the 1:00, 2:00, 3:00, 4:00, 5:00, and 6:00 minute marks, athletes will complete 7 Wall Balls before returning back to their barbell. The goal today is to minimize the time spent not moving. While athletes are capable of stringing multiple reps together, quick singles may be the best strategy for consistency throughout.

C.

TIME TO GET SWOLE AND FLEXY…ROMWOD!!