10.17.23 Workout of the Day

The Cowboys, Fall League, Week 2

💕Breast Cancer Awareness Month Shirts💕
All shirts are in the lobby, $20.

Fall League Information
Week 3 workout is posted. Get with your team & strategize. Heats will begin 5:18 PM on Thursday. Any heat requests must be given to Martin or Amber by Tuesday. There will be no Thursday evening classes.

Barbell
Strength
Power Snatch 5-3-1-5-3-1-1-1, building

Conditioning
2 sets of
3 rounds
12 Thrusters (65/45)
12 GHD Sit-ups
36 Crossovers
-Rest 3 minutes between sets-

Interval
Conditioning
Team of 2, 8 RFT
300 m Run
Odd:30 Double DB Hang Power Cleans (50/35’s)
Even: 30 Single DB Alternating Hang Snatch (50/35)
30 Box Jump overs (24/20”)

-Run together, partition reps evenly.-