friday

Warm-up

1 ROUND
12 Alt Groiners
12 Bootstrappers
12 PVC Pass Thrus

Into… 

3 ROUNDS
5 Snatch Grip Deadlifts
5 Hang High Pulls
5 Hang Muscle Snatches
5 Hang Power Snatches*
5 Overhead Squats

*Catch each Hang Power Snatch a little lower with each rep.

Strength

​ON A 20:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Snatch

(Score is Weight)

Metcon

​FOR TIME
30 DB Devil's Push Press* (50/35)|(35/20)

*1 Devil's Press + 1 Push Press = 1 Rep

-8:00 Hard Cap-

(Score is Time)