October 29, 2021

Posted By: Christi

Part 1
Every 1 min for 9 mins:
3 Hang Power Snatches, pick load

Every minute on the minute complete 3 hang power snatch. Build in weight as you feel capable and confident. We want you moving for quality so although some will be working to a heavy load others will want to stay lighter and focus on quality positions. The overall goal for this EMOM is quality and no failed reps while still challenging yourself with loading.

Part 2
5 rounds for time of:
10 Overhead Squats, 135/95 lbs
15 Toes-to-bars
200m. Run
Goal: Sub 15 min

All reasonable reps and weight for the movements at hand. The weight on the OHS should be something allowing for all 10 reps to be done unbroken when you are fresh. Breaking them up in the later rounds is ok but into no more than 2 sets. Similar with the T2B. Ideally we aren’t having to break these up into any more than 2 sets. Push the pace on the run and try not to think of this as the recovery portion of the workout.

Post Work

:20sec in each position of 3-Way Hip Stretch