Friday 07/09/2018 – September 7, 2018


Friday 07/09/2018

Movement Prep
5Min AMRAP
20m skipping high knees
20m But flicks
4 snatch pull
4 drop snatch
4 Hang power snatch (focus on speed)

Strength & Conditioning
Hang Snatch (3Rm )
10 minutes to build to a 3 rep max, hold form movement quality is what will allow you to move a challenging weight.

Metcon
Metcon (Time)
Team of 3 complete
300m Farmers carry
9 Rope climbs
60 STOH 52.5/35
300m Farmers carry
7 Rope climbs
50 STOH 52.5/35
300m Farmers carry
5 Rope climbs
40 STOH 52.5/35

Accessories
2k Row (Time)
Max Effort 2k Row

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