Friday October 4th

FIT

LIFT

E1:30 x 8
1 Hang Power Snatch
1 Hang Squat Snatch
*Drop*
1 Squat Snatch

WOD

CHOOSE YOUR OWN ADVENTURE
150/120 Calories
100 DB Snatches
50 Burpees

CORE BUY OUT:
3 Rounds for Quality
40ft Bear Crawl with Plate
30 Hollow Flutter Kicks

Do workout in any order - split up any way

D - Choose weight
F - 35/20
P - 50/35

---

BURN

SWEAT

EMOM 16
Min 1) 15 Double DB Push Press
Min 2) 15 Box Jumps
Min 3) 15 Double DB Deadlifts
Min 4) 80ft Front Rack Carry

STRENGTH

40-30-20-10
Ring Rows
Banded Pull Aparts