Friday September 29th

FIT

SKILL
AMRAP 3:00
2 Hang Power Snatch (Position 1)
-Rest 1:00-
AMRAP 3:00
Hang Power Snatch (Position 1)
+
Hang Squat Snatch (Position 2)
-Rest 1:00-
5:00
Squat Snatch
*Work up in weight to find a heavy snatch

WOD
5 ROUNDS:
2 Bear Complex*
8 Pull ups
18/15 Calories (Bike or Ski Preferred)

D - Choose, Seated or Banded Pull ups
F - 115/75, Chest to Bar Pull ups
P - 165/115, 6 Bar Muscle ups

*Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

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BURN

SWEAT
AMRAP 18:00
400m Run
20 Ball Slams
20 Lunges with Ball
20 Plank Ball Pass Through

STRENGTH
4 SETS:
15 Deficit Sumo Deadlifts
7/side Front Foot Elevated Back Step Lunges