You Can’t Sit With Us
October 6, 2023The Great British Bake Off
October 10, 2023WARM-UP
3 sets:
• 20 Plate Toe Touches
• 5 Up Downs
• 10 PVC Pass Throughs
• 5 PVC Overhead Squats
-into -3 sets (Empty Barbell):
• 3 Hang Snatch High Pull
• 3 Hang Muscle Snatch
• 3 Snatch Push Press
• 3 Hang Squat Snatch
STRENGTH
Hang Squat Snatch – Establish a 3 RM for the day (10-12 minutes)
-into-
3 Snatch Deadlift x 3 Sets @90% 1RM Snatch
WORKOUT PREP
2 sets:
• 15-seconds Burpees (build in pace)
• 5 Wall Balls (build in weight)
“CHOPPED”
FIRE
10 Rounds:
• 30 seconds Max Rep Burpees
• -Rest 30 seconds-
• 30 seconds Max Rep Wall Balls (20/14)
• -Rest 30 seconds-
• SCORE = Total Burpees + Total Wall Balls
WATER
• Wall Balls (14/10)
EARTH
• Wall Ball Thrusters (light)