09112019

10
Sep

09112019

Cycle 3, Week 4, Day 3

Warm-up
2 Rounds, 3 stations, Rotating Every Minute
S1: 1:00 Row or Bike
S2: Handstand Hold/Handstand Walk Practice
S3: Air Squats+Squat Hold

Strength
Power Snatch
4 Rounds
90 sec Work
2:30 Rest
Singles @ 80-85% of 1 RM P. Snatch

Met-Con
Hero Partner WOD (1 Partner working at a time)
(9/11/01 WOD)
Row 2001m
Then
3 Rounds
9 Thrusters (115/75#)
11 Toes to Bar
9 Squat Snatch (115/75#)
11 Toes to Bar

Extra Work
3 Rounds
10 Burpees to 12″ Target
8/5 Cal Row
4 Sandbag Cleans (150/100#)
– 3′ Rest –