WOD: Friday 240927

Looks like Cleans and Snatches are back on the menu boys!

• Coaching Notes

Today’s session is straightforward and focused. We will engage in a combination of rowing, power snatches, running, and power cleans. The emphasis is on maintaining a steady pace while identifying areas to push harder and areas to hold back. Our objective is to begin with a proper warm-up, followed by targeted preparation for the workout, allowing athletes to fully commit to this session as the primary goal of the day.

metcon: "Mantis"

3 rounds for time of:

Row, 500 m

10 Power Snatches, 135/95 lbs

Run, 400 m

10 Power Cleans, 135/95 lbs

Goal Time Domain 16:00-20:00

Time Cap: 25:00

accessories:

Every 1 min for 10 mins, alternating between:

Weighted Sorenson Hold, pick load, 30 secs

8 Seated Dumbbell Arnold Press, pick load