friday

Warm-up

​3 SETS (10:00 Cap)
4 Inchworms w/ Push-Up
6 Burpees
8 Slam Ball Thrusters
10 Shoulder Taps 
1:00 Plank

Strength

​STRICT PRESS
1x4 @ 70-75% (Moderate) of 2RM
1x4 @ 75-80% (Mod)
1x4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure...no more than 6-8.

(Score is Weight)

Metcon

​AMRAP x 10 MINUTES*
2-4-6-8-10...etc
Hang Power Snatch (95/65)|(65/45)

*After every set perform 10 Slam Balls (30/20)

(Score is Rounds + Reps)