Tuesday, October 3rd 2023

WARM UP – rower, rings

2 rounds

12/9 cal row

12 ring rows

8 push ups

MOVEMENT/MOBILITY – KB, PVC

*grab KB

10 KB Swings

6 KB Jefferson Curls

6/6 goblet curtsy lunges

6/6 SLOW split stance arnold press

3/3 KB windmills

10-20 Empty Barbell Bench Press

PRIMER – (before metcon)

5 Strict Press

5 Push Press,

:03 Pause id Dip

5 Push jerks, :03 pause in catch

5 Snatch Balance

3 Power Snatches

STRENGTH

Every 2 Minutes x 5 Sets

8 Barbell Bench Press

:30 Hollow Hold

GET FIT

For Time:

4x

4 Burpee Pull-Ups

8 Push Jerks (135/95)

right into

4x

8 Bar Facing Burpees

4 Power Snatches (135/95)

right into

50/40 Cal Row