October 7, 2019

October 7, 2019

10 minute clock : 

12/10 calories on cardio piece of choice

5 lateral box step ups R/L

10 overhead squat w/pvc

15 bent over row w/ empty barbell


Snatch - 5 min wu + 3 sets, every 2:30 do 3 reps @ 70-80%

notes :
- ideally full snatch. power if needed.
- can build or stay at same load.

 

Front Squat - 4 min wu + 3 sets, every 2:30 do 3 reps @ 70-85%


partner wod
15 minute amrap of :
50 air squats
20 bench press (135/80)

notes :
- rx+ - 155/95
- level 2 - 115/70
- level 3 -weight of choice.

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