October 4, 2021

October 4, 2021

10/4/21

Weightlifting
Squat Snatch (Weight)
Every 2:00 for 14:00 (7 sets)
2 Tempo Pull Squat Snatches
Drop and Reset between reps

*Start around 60% and add weight if it looks and feels good. Goal should be to be slightly heavier than last week.

Metcon
Metcon (AMRAP – Reps)
Every 3 Min for 9 Minutes

5 Muscle Ups
15 Overhead Squats 135/95
Max Air Squats in remaining time

*Score is total air squats performed
**NO rest between rounds

Extra Work
Metcon (Time)
4 Rounds

10/7 Cal Echo Bike
40 DU
10/7 Cal Echo Bike
40 DU
Rest 2:00

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