October 14th

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Warm Up

WARM UP VIDEO

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Snatch Complex

7 Sets

2 Power Snatch

*1st rep with a 2sec pause at the knee.

*Rest as need between sets

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Speed Skater

5 Rounds (Total)

On a 2:00 clock perform the following:

15 Wall Balls #20/14

15 KB Russian Swings #53/35

5 Burpee Over KB/DB

Max Ice Skaters in remaining time

Rest 1:00

Score = Ice Skaters each round

Speed Skater

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Cool Down

Bike 5-7 minutes minimum (or walk/row)

Supine Glute Stretch 1 min/side

Seated Pike Stretch 1-2 mins

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Accessory

4 Sets

8-12 Arnold Press

8-12 Chainsaw Row

*Rest 60-90sec between sets.