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Wednesday, September 13, 2023


A. Take 15 minutes to build to a heavy single deadlift 

-no misses 

-if feeling good, go for something 

B. For time 

Run 400m

16 Power Snatches @ 95#/65#

32 Toes to bar

Run 400m

32 pull-ups

16 Power Snatches @ 95#/65# 

Run 400m


Masters

A. Take 15 min to complete 4 sets of the following:

    A1. Farmers walk x 50m

    A2. DB seated z-press

    A3. Side plank x 30sec/side

B. 10 min AMRAP

     30 single unders

     15 situps

     10 single DB hang snatch

     **add 2 reps each round of hang DB snatch

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