*Bring a Friend Workout Friday, October 3rd at 5:45 PM

Class:

1) Snatch: Establish a 1RM for the day

Warm-up as needed. Rest as needed between sets. Take as many attempts as needed. This should be a full Squat Snatch. Find a 1RM for the day.

2) Clean and Jerk: Establish a 1RM for the Day

Warm-up as needed. Rest as needed between sets. Take as many attempts as needed. This should be a full Squat Clean and Split Jerk. Find a 1RM for the day.

3) 9 minute AMRAP:

12 Wall Balls 20/14

9 Shoulder-to-Overhead 75/53

6 Burpee Lateral Bar Hops

Extra Work:

4) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments