Friday September 27th, 2019

Warmup

ALL:

2 round 10 plank to push up (5/side) 10 Russian baby makers 10 Cossack squats :45 bike

into 3 min T-spine Can opener

Barbell warmup

ALL: 9 min Emom 1) 3 Snatch Deadlift + 3 Snatch High pull 2) 3 Hang Snatch + 3 Overhead squat 3) 3 H.H Squat Snatch + 3 Below Knee SS

* Light loads and position is priority

Metcon

OPEN: Metcon (Time) On a 20 min Clock

4 Rounds for Time 11 Hang Snatch (95/65) 11 T2b/t2r 11 Box jumps

Then Max Snatch in remaining time.

Add Heaviest Snatch in Wodify comments

LIFE: Metcon (AMRAP - Rounds) 25 Min amrap Skierg 300 meter 20 Overhead walking lunge (plate) 30 Abmat sit ups 20 Dual Db swing