Friday, October 9, 2026

PRE: 4 Sets: 6 Power Snatches (Increase in load each set), 100m Prowler Push

WOD: For time:

-800m Run

Then, 3 Rounds:

-12 Hang Clean & Jerks (135/95)

-150m SB + KB Carry

-18/15 Cal Row

POST: 3 Sets: 10/side Weighted Cossack Squats, 15 Banded Face Pulls