231003

Good evening Root Down…

Want to give a “knucks” to everyone who participated in the September challenge. Together, we lifted 1,474,882 pounds!

October Challenge: Squatober, (Men 60k lbs/Women 40k lbs)

Reminder that fees for October are due this week.

I will be out of town tomorrow and Wednesday. I will look forward to seeing you on Thursday.

231003

Strength

Power Snatch

3-3-3-3-3*

*Work on technique.

MetCon

2:00 Window AMRAP*

- 10 Alt Single Arm KB/DB Snatches (44/35)

- 3 Over the box Burpees

*Add 2 snatches and 1 OTB Burpee each 2:00. Remainder of 2:00 once work is completed is rest. You’ll work until movements cannot be completed within the 2:00.

Score will be heaviest power snatch set and completed rounds plus reps in the next round in MetCon. DOWORK!