Monday, Sept 11

“The past cannot be cured.” - Elizabeth I

Strength 

Snatch heavy single 

1 rep every 2 minutes 

0:00 - 50% 

2:00 - 60% 

4:00 - 70% 

6:00 - 80% 

8:00 - 85% 

10:00 - 90% 

12:00 - 95% 

14:00 - 100% 

Metcon

AMRAP 10:00 

15 double unders 

10 SA DB OH lunges 35/50

15 double unders 

10 lateral burpees over the DB 

XT

Overhead squat heavy single 

50% / 3 

60% / 2 

70% / 1 

80% / 1 

85% / 1 

90% / 1 

95% / 1 

100% / 1