Friday September 20

FIT

LIFT

E1:30 x 8
Snatch Deadlift
+ Snatch High Pull
+ Hang Power Snatch
*Drop*
Squat Snatch

Work up in weight if technique is good!

WOD

FOR TIME
200m Run
40 KB Swings
200m Run
40 Alternating DB Snatches
200m Run
40[20/20] KB/DB Overhead Lunges
200m Run
20 Burpee Over KB/DB

D - Choose weights
F - 35/20[DB], 35/25[KB]
P - 50/35[DB], 50/35[KB]

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BURN

SWEAT

AMRAP 3
12 Calories
4 Rope Pulls
Max DB Deadlifts in Remaining Time
—Rest 2:00—
AMRAP 3
12 Calories
8 DB Deadlifts
Max Rope Pulls in Remaining Time
—Rest 2:00—
*Repeat

STRENGTH

4 SETS
8 Weighted Swimmers
16 Seated Banded Face Pulls w Pause