09.23.22
Performance
Hang Squat Snatch (3 reps every 1:30 x 5 sets)
Coach’s Notes: Start light and build to a challenging weight only if the technique is smooth.
Fitness
Alternating Double DB Row (8 Reps every 1:30 x 5 Sets)
Performance
Metcon (4 Rounds for reps)
Complete a round every 5:00 x 4 Sets
10 OHS (115/75)
10 Bar Facing Burpees
10 GHD Sit-ups
Max Calories on any machine in the remaining time
Coach’s Notes: Record total calories. No rest between rounds.
Fitness
Metcon (4 Rounds for reps)
Complete a round every 5:00 x 4 Sets
10 Goblet Squats
10 Burpees
10 V-ups or Tuck-ups
Max Calories on any machine in the remaining time