Monday:  October 7, 2019

Warm-Up(0:00 – 15:00)
Mobility:  1:00 Dead Hang from pull up bar

Run 200m
20 Hollow Rocks
Then, 3 Rounds of:
10 Lunge and Twist
10 Pause Air Squats (round 1)
Pause OH Squats (round 2)
Power Position Squat Snatches (round 3)

Strength(15:00 – 30:00)
EOMOM 10 (5 total sets)
Squat Snatch: 1 x 3 at moderate weight (the goal here is touch and go reps)

If you’re still working on that OHS mobility, feel free to modify to power snatch.

WOD(35:00 – 50:00) Strict 15:00 Time Cap

Fitness/Performance/Competition
For Time
30-24-18 Alternating DB Snatch (50/35lbs)
3 laps run after each set (9 total laps)

Option 2:  45/25lbs (or lighter) on the DB

Optional Workouts of the Week
Option 1:
3 RDS
10 Thrusters (95/65)
10 Cal Bike

Option 2:
21-15-9
Cal Ski
HSPU