Saturday oct 19th

Barbell A) 9 min emom: 3 snatch balance Start with light add every 3 sets, keeping it light weight, work on dropping fast and speed under the bar B) 9 min emom: 1-3: 5 squat snatch 4-6: 3 squat snatch 7-9: 1 squat snatch C) 9 min emom: 1-3: 3 OH Squats 4-6: 2 OH Squats 7-9: 1 OH Squat D) 6 min emom: 3 front squats @24x1 tempo Work to a tough double, focus on tempo Endurance: 40 min emom: 1)max effort strict pull-ups (stop at failure-no ring rows!) 2)row for cals - 40 secs on/20 secs rest 3)double unders or attempts - 40 secs on/20 secs rest 4)4 tough TGU /2 per arm 5)rest 


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