friday

Warm-up

​2 ROUNDS
10 PVC Pass Throughs
10 Alt. Groiners
20 Jumping Jacks

2 ROUNDS
10 Bootstrappers
10 Behind the Neck Snatch Grip Shoulder Presses
20 Single Unders 

2 ROUNDS
10 Snatch Deadlifts
10 Hang Muscle Snatches
20 Double Unders 

Strength

ON A 15:00 RUNNING CLOCK…
Establish a Heavy Set of the Complex

1 Snatch Deadlift
+
1 Hang Power Snatch
+
1 Power Snatch

(Score is Weight)

Metcon

​AMRAP x 12 MINUTES
50 Double Unders
7 Power Snatches (115/75)|(75/55)
50 Double Unders
7 Push Press

(Score is Rounds + Reps)