251001 Wednesday

Strength Strict press 5 sets 3 reps heavy Metcon Every 5 mins for 5 rounds 200m run 30 Russian swings 20 goblet squats 10 burpees over kb

Weightlifting Power snatch Build to 2 rep heavy 5 min emom 1 power snatch at 90-100% 3 sec pause in the receiving position Metcon 4 rounds for time 30m walking lunges 1 DB 22.5/15 15 single arm devil

Strength Front squats 5 sets 3 reps heavy Metcon For time: 60/45 cal row 40 pullups 30 wallballs 20 DB snatches 5 rope climbs 18 min cap