09.30.21

Snatch (Weight)
Metcon (Time)
10 rounds
5 Hang Snatch (115/80)
100m Run
15 min CAP

09.29.21

Metcon (AMRAP – Reps)
3 sets of max reps in 1 min Back Squat (205/135)
rest 4 min between sets
Metcon (Time)
21-15-9
Box Step Overs
Push Up + Hip Touch Each Side (athlete does a push up then in the plank position at the top of the push up touches their right hand to right hip and left hand to left hip)

09.28.21

Metcon (Time)
90 Russian Twists (55/35)
80 Air Squats
70 Hollow Rocks
60 One Arm DB Swings (55/35)
50 Single DB Renegade Rows
40 Pull Ups
30 DB Sit ups (no anchoring feet)
20 OH DB Lunge
10 Wall Walks