Friday, September 30

Warm-Up
Warm-Up
<p><br />AMRAP X 8</p><p>200m run</p><p>8 Cossack Squats</p><p>8 PVC Pass Throughs</p><p>8 Kip Swings</p>

Weightlifting
Snatch Pull (Snatch Pulls (2 sec. Pause above knee)
4×3
)

Metcon
“Ouch” (Time)
21-15-9
Power Snatch (95/65lbs) (45/30kg)
T2B

10 MIN CAP

LEVEL UP OPPORTUNITY: 115/75lb, 50/35kg (Strength Focus)

Cooldown
<p><br />1:00 Alternating Between Cobra and Down Dog</p>