CROSSFIT
Strength
Every 2:30 for 15:00 (6 sets)
3 Tempo Pull Squat Snatches
Drop and Reset between reps
Start around 60% and add weight if it looks and
feels good. Compare to Oct 1st

METCON
AMRAP 9 Minutes
100m Run
9 Toes to Bar
100m Run
9 Shoulder to OH 95/65lbs

BARBELL
Hang Power Snatch
3@65%
3@70%
2@75%
2@80%