Monday 9.23

Monday 9.23


Strength: Front Squat
3-3-3-1-1-1, work to a 1 rm PR attempt

10 Hang Squat Snatch 95/65
10 Power Clean
– Rest 30s

S: 8 Reps, 75/55, Power Snatch
L1: 75/55
Rx+: 115/75

Core: 3 Rounds
Run 400m
20 Hollow Rocks
20 Russian Twists w MB 20/14

Conditioning: 15m AMRAP
Row 300m
25 KB Swings 53/35
15/12 Cal Row

The Program
1. Strength and WOD

2. 8m AMRAP
3 Deadlift 275/205
3 Muscle Ups

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