Friday November 3rd

Skill: 5 x 5 Squat Snatch working with moderate weight

WOD: “Chuckles”

4 RFT of 100 Speed Steps,

10 Power Snatch,

20 Abmat Situps.

RX 95/65, L2 75/55, L1 65/45

Notes: Snatch work is more about form and getting comfortable in the squat.

New exercise, speed steps, for a WOD. They will fatigue legs, making snatch more difficult. Situps will be a break for most.

METCON

3 x 10 I’s, Y’s & T’s. Rest 1 minute

WOD: AMRAP 15 – 100 Speed Steps, 10 DB Snatch (5/5), 20 Situps.