Thursday September 19th, 2019
Warm-up
ALL : Junk yard Warm up 8 reps each
Then 8-10 Min of Empty bar Snatch work/practice (Coach lead)
Metcon
ALL: Metcon (AMRAP - Reps) 7 min on / 2 :30 rest
A) 9/6 Cal on bike -Right into Max reps Bench press (135/85)
B) 10 Dual Db Deadlift (50/35) 100 ft Farmer walk
C) 200 m run 8 Power snatch (115/75) (*Db snatch for mod)
Cooldown
ALL: 2 Min Coach stretch 2 Min pigeon stretch