SCFit WOD, October 12, 2022

BySoldierCityFitness

SCFit – Wed, Oct 12

Warm-up
<p>3 ROUNDS&nbsp;<br />10 PVC Lunges W/ pass throughs&nbsp;<br />5 Hang Muscle Snatches* + 5 Muscle Snatches*&nbsp;<br />10 Air Squats W/ :03 pause @bottom&nbsp;</p><p>*Round 2+3 Perform these with your empty barbell.</p>
Metcon (Weight)
<p>STRENGTH<br />4 SETS*<br />1 Snatch**<br />+<br />1 Hang Squat Snatch</p><p>-Rest As Needed b/t Sets-</p><p>*Start Moderate and build to heavy.<br />**Snatch can be Power or Squat.</p><p>(Score is Weight)</p>

Weightlifting

Metcon
ATLAS (Weight)
NCFIT BENCHMARK WORKOUT
"ATLAS"

EMOM x 20 MINUTES*
1 Power Snatch
+
1 Hang Squat Snatch
+
1 Overhead Squat

*Option 1: (135/95)|(95/65)
Option 2: (155/105)|(115/75)
Option 3: (185/135)|(135/95)

(Score is Weight)