September 22, 2017

A. Warm Up
Coaches Choice
Mobility. Activation and Movement Prep

Scoring: Not Scored

B. Front Squat 7 x 1
Every 90 seconds, for 10:30 (7 sets):
1 Front Squat @ 50-60% (33X1 tempo)

C. 20 minute EMOM of Snatches, Turkish Get-Ups, Bar Muscle-Ups, and Running
​Every 1 minute for 20 minutes (5 rounds):
Minute 1

1. 6 Snatches @ 95/65 lbs

Minute 2

1. 2-4 Turkish Get-Ups @ 16/12 kg

Minute 3

1. 2 Bar Muscle-Ups

Minute 4

1. Run 120 meters