9.20.24 Workout of the Day

The Friday 830

Red Friday’s
  Wear your RED & Remember Everyone Deployed.

Barbell
Strength
Snatch
On the every 1:30: 5 sets x 2 Snatch
Into
On the every 1:30: 4 sets x 1 Pause Snatch, (Pause in bottom for 2 sec)
Into
On the every 1:30: 3 sets x 1 Snatch

Conditioning
For time
21 Thrusters (95/65)
21 Chest to Bar Pull Ups
100 ft sandbag carry (150/100)
18 Chest to Bar Pull Ups
18 Thrusters (95/65)
Rest 2 minutes
15 Thrusters (95/65)
15 Bar Muscle ups
100 ft sandbag carry (150/100)
12 Thrusters (95/65)
12 Bar Muscle ups

Interval
Conditioning
Team of 2, 2 RFT
1000 m run - synch
80 v-ups - split
60 calorie row - split
40 DB Alt Hang Snatch (50/35)- synch
200 m farmers carry (53/35’s) - split