WOD for Friday, Oct 2:

PRIMARY STRENGTH

Hang Power Clean

5 x 3

  • Begin at about 65-70% of 1RM C&J

  • Build only if you can maintain control.


METCON

3 Rounds

  • 12 Alternating DB Hang Squat Snatch 35/50 (25/40)

  • 9 Burpees

  • 6 Strict pullups


New Primary Strength Focus for the month of October!

Secondary Strength Focus will be Back Squat!


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