Friday October 6th

Strength: Snatch Complex – 3 Snatch DL to Knees, 1 Hang Power Snatch, 1 OHS.

Build for 3 sets building then 3 more sets at that weight.

WOD: “Piece of Mind” 10, 9,8,7,6,5,4,3,2,1 of Power Snatch, 100m Run or 125m Row (alt Run/Row).

RX 95/65, L2 85/55, L1 75/45

METCON

4 x :30 Flutter kicks, 3 x :45 Hollow Holds, 2 x 1:00 Plate Holds.

WOD 3 Rounds of 400m Run, 500m Row.