Wednesday, 9/30

Cash in: row 750m/airdyne 1 mile/run 800

Cash out…2×25 russian twists

 

Basic

Four sets of:

  • Good Mornings x 8-10 reps @ 3011
  • Rest 45 seconds
  • Supine Ring Rows x 10-12 reps @ 2111
  • Rest 45 seconds
  • Plank from Elbows x 45 seconds
  • Rest 45 seconds

For time:

  • Dumbbell Ground to Overhead x 12 reps
  • Box Jumps x 12 reps
  • Dumbbell Ground to Overhead x 9 reps
  • Box Jumps x 9 reps
  • Dumbbell Ground to Overhead x 6 reps
  • Box Jumps x 6 reps
  • Run 600 Meters

 

Performance

Every 3 minutes, for 18 minutes (6 sets):

  • Snatch Balance + 3 Overhead Squats

Build to today’s heaviest snatch balance + 3 overhead squats.

 

For time:

  • 12 Power Snatches (115/75 lbs)
  • 12 Box Jumps (30″/24″)
  • 9 Power Snatches (115/75 lbs)
  • 9 Box Jumps (30″/24″)
  • 6 Power Snatches (115/75 lbs)
  • 6 Box Jumps (30″/24″)
  • Run 600 Meters
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