Friday 9/19

Warm Up
WB carry 20/14 250m run
med ball partner 10 each
a. chest toss (stand in front of partner at least 4 to 6ft to allow tossing)
b. squat toss
c. side toss (rt then left)
then repeat…

Strength take 10 min find 3 RM Front Squat
Start with empty bar. Tight core, elbows up.

Skill DB Snatch
Review 1 arm DB snatch warm up to WOD

WOD 4 RFT
300 m run
DB snatch (5 each arm) RX 40/30 elite 50/40
15 WB RX 20/14, elite 30/20