Warm-up:

Individual….

Foam Roll Posterior

Crossover Symmetry

Group….

Coaches Choice…..

 

Fitness:

Teams of 3
For Time (30 Minute Cap):
90/60 Calorie Row, 80 DB Snatches, 80 DB Thrusters
90/60 Calorie Row, 70 DB Snatches, 70 DB Thrusters
90/60 Calorie Row, 60 DB Snatches, 60 DB Thrusters
90/60 Calorie Row, 50 DB Snatches, 50 DB Thrusters
90/60 Calorie Row, 40 DB Snatches, 40 DB Thrusters

 

Performance:

Teams of 3
For Time (30 Minute Cap):
70/50 Calorie Bike, 75 Power Snatches, 75 Thrusters (75/55)
70/50 Calorie Bike, 60 Power Snatches, 60 Thrusters (95/65)
70/50 Calorie Bike, 45 Power Snatches, 45 Thrusters (115/80)
70/50 Calorie Bike, 30 Power Snatches, 30 Thrusters (135/95)
70/50 Calorie Bike, 15 Power Snatches, 15 Thrusters (155/105)

 

Mobility:

Mash Quads

Banded Shoulders

Banded Hamstrings

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SATURDAY 201003

October 2, 2020

FRIDAY 201002

October 1, 2020

THURSDAY 201001

September 30, 2020