friday

Warm-up

2 SETS
10/10 Banded Monster Walks
10/10 Single Leg RDL (unweighted)
10 Scap Push-Ups 

Into… 

2 SETS
10 Cossack Squats
10 Sotts Press w/ PVC
10 Inch Worms + Push-Up 

Strength

​Metcon (Weight)
3 SETS ON A 12:00 RUNNING CLOCK...
1 Snatch Deadlift
+
1 Hang Power Snatch (Above the Knee)
+
1 Hang Power Snatch (Below the Knee)

-Rest as needed b/t Sets-

Metcon

For time:
100 double unders
25 chest to bar pull-ups
15 power snatches (95/65)
50 double unders
15 chest to bar pull-ups
10 power snatches
25 double unders
10 chest to bar pull-ups
5 power snatches