friday

Warm-up

​2 ROUNDS (5:00 Cap)
200m Run
10 Good Mornings
8 Inch Worms

Into…

2 ROUNDS (5:00 Cap)
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Presses in a Quarter Squat
5 Jumping Squats 
10 Cossack Squats 
5 Hang Muscle Snatches

Strength

​ON A 10:00 RUNNING CLOCK...
Build to a Moderate-Heavy 3-Rep Hang Power Snatch

(Score is Weight)

Metcon

​AMRAP x 21 MINUTES
400m Run
15 Hang Power Snatch (95/65)|(65/45)
21 Sit-Ups

(Score is Rounds + Reps)