Friday, October 21, 2022

Weightlifting
12:00 EMOM
1 Power Snatch, starting @ 60% and increasing to a 1RM

Conditioning
“Scarface”
For Time:
50 Power Snatch 75/55#, 34/25kg
100 Double Unders
50 Overhead Squats 75/55#, 34/25kg
100 Double Unders
25 Devils Press 35/25#, 16/12kg
100 Wall Balls 20/14#, 9/6kg

Time Domain: 13:00-18:00
Time Cap: 20:00

Optional Friday Finisher
For Time:
3-6-9-12-15-12-9-6-3
V-Ups
Russian Twist (over and back = 1)
Hollow Hold (sec=rep)

QuickFit
AMRAP 20
2 D-Ball Cleans
6 Push Ups
10 V-Ups
15 Air Squats
10/8 Calorie Bike