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Tuesday Oct 3

Warm Up (20sec Each x 3R)
Str:
HH Pwr Snatch
OHS
Snatch Balance
HH Sqt Snatch
REST

End:
HH Pwr Clean
Front Squat
Press
HH Squat Clean
REST


Pick 1

Strength-
Squat Snatch
5min to warm up/get weight
then:
EMOM x 12 (3 R)
Min 1- 3 Reps @ 70%
Min 2 - 2 Reps @ 75%
Min 3 - 1 Rep @ 80%
Min 4 REST/RESET 


Endurance-
5min to complete: (in any order) 50 Push Ups + 50 Sit Ups

then
EMOM x 12 (3 R)
Min 1- 15 Back Squats 95/65 +135/85
Min 2- 10 Strict HSPU/10 Strict DB Press
Min 3- 2 Rope Climbs/4 Box Pulls (MOD: 1 RC)
Min 4 REST

WOD-
For Time (15min cap)
5 Rounds:
150m Run
30 Dubs/FR/60 Singles
9 Hang Squat Cleans 115/85 +135/85 -95/65

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