09.30.22

Performance
Hang Squat Snatch (2 Reps every 1:30 x 5 Sets)
Coach’s Notes: The goal is to finish 5-10 pounds heavier than last week. Start light.

Fitness
Alternating Double DB Row (10 Reps every 1:30 x 5 Sets)

Performance & Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAPx6:00
9 Calorie Echo Bike or Ski
6 Burpee Box Jump Overs (24/20)
3 Devil’s Press (50/35)

Rest 3:00

*Start from where you left off