Friday - 100223
![Friday - 100223](/content/images/size/w1200/2023/02/E4DD62C9-B721-4E13-9F03-B0A3FEF46F99.jpeg)
Strength:
14min build up to an RM1 Paused Overhead Squat (3sec pause at the bottom)
Metcon:
5 Rounds for time:
7 Overhead Squats (#50/35)
400/300m Row
14 Box Jump Overs
Weightlifting:
No Jump Power Snatch + OHS
(3+3) @ 60% x 5
High Hang Squat Snatch + OHS
(3+3) @ 70% x 5
Pause Hang Squat Snatch
(1+1) @ 80% x 5
Stanch Pull
4 @ 110% x 5
Shoulder Press
5 @ 50% x 5