Thursday, October 4th

A.

STRENGTH: 11 Minute EMOM: Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-65-70%) Minute 4: Rest Minutes 5-6-7: 2 Squat Snatches (70-75-80%) Minute 8: Rest Minutes 9-10-11: 1 Squat Snatch (85-90-95%)

B.

METCON:

For Time: 200 Meter Run, 21 Power Snatches 200 Meter Run, 21 Overhead Squats 200 Meter Run, 15 Power Snatches 200 Meter Run, 15 Overhead Squats 200 Meter Run, 9 Power Snatches 200 Meter Run, 9 Overhead Squats

Barbell: (95/65)

If unable to run:

250m Row

10 Calorie Bike


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