November 2nd, 2022

A) Front Squats

10mins to build to a heavy 5

B) 3RFT:

400m Run

30 DB Snatch (1x22.5/15)

20 Burpee Over DB

10 Bar MU

Time Cap: 18 mins

Stimulus: Athletes should aim for sets of 10+ on DB Snatch and 5 reps on Bar MU

Scaling: Reduce load/distance as needed.

Bar MU> Jumping Bar MU > CTB > Pullup > Jumping CTB

Coaches Notes: Athletes may scale the volume on Bar MU to 5 reps per round if they are only able to complete 1 or 2 reps at a time