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Friday October 5

Strength

Build to a heavy complex of:

1 Power Snatch + 1 Overhead Squat + 1 Clean and Jerk

  • You may drop the barbell after the overhead squat.
  • 10min

W.O.D

“Twist and Shout”

AMRAP 14:

1 Power Snatch (135/95)

2 Overhead Squats (135/95)

3 Power Clean and Jerks (135/95)

40 Double Unders

Open – as written

Performance – 115/80

Fitness – 95/65 – singles

 

Recovery

Bullet Proof Shoulders https://www.youtube.com/watch?v=ACAz6HFj1xE

3 Rounds:

10 Y’s and 10 T’s (Crossover Symmetry)

20 Band Pull Aparts

 

Melinda MettenFriday October 5

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