October 13th

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Warm Up / Mobility

Dynamic Warm Up (Full Body 7-10mins)

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Snatch

Snatch

7x1

*Rest :90 seconds between sets.

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Focal Point

AMRAP 20

400m Run

20 Wall Balls #20/14

20 KB Swings #53/35

100m Mixed Rack Suitcase Carry #50’s/35’s

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Cool Down

400m easy walk

Quad Stretch Alternating 1-2 mins

Heel Down Toes Up Alternating 1-2 mins

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Accessory

3 Sets

8-10 DB Lateral Raises

15-20 Side Plank Hip Raises

3 Tall Box Jumps

*Rest as needed between sets