October 20, 2021

October 20, 2021

10/20/21

Weightlifting
Squat Snatch (Weight)
Every 2:30 for 15:00 (6 sets)
3 Tempo Pull Squat Snatches

-Drop and reset between reps
-Start around 60% and add weight if it looks and feels good. Compare to 10/1.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9 Min

100M Run
9 T2B
100 M Run
9 Shoulder to OH 95/65

Extra Work
Metcon
AMRAP 20 Min

Row 500/450 M
Rest 1 min
Row 400/350
Rest 1:00
Row 300/250
Rest 1:00

-Each time athletes are rowing, we are looking for a faster 500m split time regardless of distance

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