Friday, October 14, 2022

Weightlifting
8:00 EMOM
3 TnG Power Snatch
*start @ 60% of Power Snatch and increase

Technique Session
Kipping Pull-Ups
Chest to Bar Pull-Ups

Conditioning
“Waterboy”
For Time
12 Power Snatch 155/105#, 70/48kg
24 Chest to Bar Pull-Ups
9 Power Snatch
18 Chest to Bar Pull-Ups
6 Power Snatch
12 Chest to Bar Pull-Ups
3 Power Snatch
6 Chest to Bar Pull-Ups

QuickFit
0:00 – 8:00
“Annie”
50-40-30-20-10
Double Unders
Sit Ups

8:00 – 16:00
1 Mile Run

16:00 – 20:00
AMRAP
10 Wall Balls
3 D-Ball Cleans to Shoulder