OCTOBER 4TH

STRENGTH:

Power Snatch-EMOM 3 REPS @ 70%

WOD:

100 air squats tabata style

then immediately:

40 kb swings

200m run

30 kb swings

200m run

20 kb swings

200m run

10 kb swings

200m run

CORE: 4 sets me side plank

On ramp:

Shoulder press with PVC

Shoulder mobility circuit Shoulder Press out of rack Knee to elbow progression

3 rounds for time: 300 M Row (SDHP) 5 KTE 10 barbell push press One groups will rest while 2nd group goes for each Round