friday

Warm-up

3 ROUNDS 
30 Crossbody Mountain Climbers 
15 Slam Balls 
10 PVC Passthrus 
10 Scap Pull-Ups* 
5 Burpees 

*R2 complete 6 Kip Swings + 10 Slow Tuck-Ups. R3 complete 6 Bigger Kip Swings + 10 Knees to Chest. 

Strength

ON A 15:00 RUNNING CLOCK...
Build to a Moderate-Heavy Complex

1 Snatch Deadlift
+
1 Below the Knee Hang Power Snatch
+
1 Power Snatch

(Score is Weight)

Metcon

​AMRAP x 6 MINUTES
8 Power Snatch (95/65)|(65/45)
8 Toes to Bar

-Rest 2:00-

AMRAP x 6 MINUTES
4 Power Snatch (135/95)|(95/65)
8 Toes to Bar

(Score is Rounds + Reps)