Friday, October 14

Warm-up
Warm-up
EMOM X 6
Minute 1: 5 Push-Up to Pike + 12 Plank Shoulder Taps
Minute 2: 8 Straight Leg DL + 1 Wall Walk

Weightlifting
Snatch Pull (4×1)
Snatch Pulls (2 sec. Pause above knee)
4×1

Metcon
« Walking Diane » (Time)
21-15-9
Deadlift (225/155lb)(100/70kg)
8-6-4
Wall Walk

10 MIN CAP

Cooldown
Banded Hamstring Stretch (1:00/side)
1:00 Hands on Wall Prison Stretch