Wednesday November 1st

A. 5 Sets of 2 Tempo Front Squats 03x1 @90%

*pause at the bottom for 3 seconds then explode up for two reps

B. 4 Rounds for Reps:

Three Minutes of Work :90 Seconds Rest

400m Run

Then

Round 1 Max Squat Snatch (Pick your own weight)

Round 2 Max Hang Squat Snatch

Round 3 Max Power Snatch

Round 4 Max Hang Power Snatch

*Score is total number of Reps*

*each round of 4 minutes starts with a 400 meter run  

Herd Fit:

3 Rounds for Reps:

3 min of work …. 90 sec rest

200m Run

Max DB Snatch