Friday, September 21st

Warm-up:

Dynamic Stretching

-then-

2rd:

10x Cal Ski (or Row/AAB)

10x Front Squats

10x Push Press

10x Hang Power Snatch

Metcon:

Team of 3

0:00-10:00:

AMRAP10:

30/24x Cal Ski (or Row/AAB)

15x Synchronized B2P @ 45/35 (2)

10:00-13:00:

AMRAP3:

1:00 (each athlete) Max S2OH @ 95/65

13:00-23:00:

AMRAP10:

*Alt. Rds

10x Thrusters @ 95/65

10x SDLHP @ 95/65

23:00-26:00:

AMRAP3:

1:00 (each athlete) Max Power Snatch @ 95/65

26:00-36:00:

AMRAP10:

30/24x Cal Ski (or Row/AAB)

15x HSPU

*L3: 115/80 | Strict HSPU

*L1: 75/55 or less | DB Strict Press @ 50/35 or less