Friday, October 6, 2017

***Cardio Load – 3:30 PM***

Strength
-10:00 EMOM-
1 Halting Snatch Pull (Below Knee)
1 Snatch Pull
1 Hang Power Snatch

Conditioning
(18:00 Clock)

-8:00 EMOM-
1: 15/12 Cal Bike (Rx+ 18/15)
2: 8 Power Snatches (135/95) (Rx+ 165/110)

(Rest 2:00)

-8:00 EMOM-
1: 15/12 Cal Row (Rx+ 18/15)
2: 8 Power Snatches (135/95) (Rx+ 165/110)

*If the class is too big to complete the workout as written, you may start on the Row. If all of the Bikes and Rowers are full, grab a partner and start on the Snatches opposite them.

*If the clock catches you, rotate anyway.

*If you are partnered up, rotate off of the Bike or Rower at no later than the :55 mark.

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