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Sat 3rd October




WARM-UP

  • 2:00 Bike EZ

  • 1:00 Squat Hold + Alternating Thoracic Rotations


Into...

3 ROUNDS

  • 10 Push-Up to Pike

  • 20 Jumping Jacks

Into...

  • 1:00 Moderate Bike/Row

SKILL

EMOM x 10 MINUTES

  • MIN 1 - :45 EZ Bike/Row

  • MIN 2 - 3 Muscle Snatch + 3 Perfect OHS + 3 Snatch Sotts Press* *Performed with either an Empty Bar or PVC.

(No Measure)

WORKOUT

FOR TIME

  • 12 Hang Squat Snatch (35/25)

  • 12 Lateral Burpee Over Bar

  • 15/12 Cal Bike/Row

  • 15 Hang Squat Snatch

  • 12 Lateral Burpee Over Bar

  • 15/12 Cal Bike/Row

  • 18 Hang Squat Snatch

  • 12 Lateral Burpee Over Bar

  • 15/12 Cal Bike/Row

(Score is Time)

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