SATURDAY 9/19

STRETCHING/ WARM UP

  • 2X30s SEAL POSE + 8 KNIGHT TO HAMSTRING/SIDE + 12 SUMO SQ ALT THORACIC TWIST

  • 6 KB GOBLET SQ + 150M SHUTTLE RUN + 5/4 CAL ASSAULT BIKE + 5/4 CAL SKI + 6 BOX JUMP OVERS+ 4 ALT. DB SNATCHES

CONDITIONING (TEAMS OF 2)

-EMOM 20 WITH MAX ALT. DB SNATCHES IN THE REMAINING TIME, YOU ALT. TEAMMATES WHEN YOU START THE SNATCHES

  • A) 16 KB GOBLET SQUATS 53/35 LBS

  • B) 200M RUN

  • C) 12/9 CAL ASSAULT BIKE

  • D) 12/9 CAL SKI ERG

  • E) 16 BOX JUMP OVERS 24”/20”

peter nguyen