WOD

30 Reps for time, or not:
1 Hang Power Clean
1 Front Squat
1 Shoulder-to-Overhead

*Use 60% of 1RM Full C&J

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For time:
6 x 400m Run

*Rest as needed
*Compare to 09.30.2024

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REST DAY!
Get out of the gym.

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5 Rounds, not for time:
15 Ring Rows
20 Reverse Lunges
30 Second Plank Hold, R-side
30 Second Plank Hold, L-side

Immediately into...

5 Rounds for time of:
1 Min Jump Rope
50m Farmer's Carry

*20 Reverse Lunges total. Alternate feet each rep. 
*You choose all loads.
*Ring rows should be difficult & unbroken.

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Power Snatch
Work up to a Heavy Single, then:

5 reps @ 90%
10 reps @ 80%
15 reps @ 70%

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