September 18, 2018

180918

Warm-up
400m Run

2 Rounds:
5/side Spiderman w Reach
5 Walkouts
10 PVC OHS
:20/leg Samson Stretch

Strength
Snatch (Weight)
EMOTM x 11:
Minutes 1, 2, & 3: Snatch Pull + Hang Squat Snatch + Squat Snatch (55-60-65%)
Minute 4: Rest
Minutes 5, 6, 7: 2 x Full Snatches (65-70-75%)
Minute 8: Rest
Minutes 9, 10, & 11: 1 x Full Snatch (80-90%)

Metcon
Metcon (Time)
4 RFT:

10 Lateral Barbell Burpees
15 Power Snatch 95/65
100m Run

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282