friday

Warm-up

​AMRAP x 5 MINUTES
8 PVC Pass Throughs w/ Lunge
8 PVC Overhead Squats 
8 PVC Back Squat Jumps
4/4 PVC Around the Worlds

Extended Warm-up

​EMOM x 10 MINUTES
Min 1 - 5 Hang High Pulls + 5 Hang Muscle Snatch + 5 Behind the Neck Push Jerks (45/35)
Min 2 - :40 Run, Bike, Row or Ski

(No Measure)

Metcon

​FOR WEIGHT
12-10-8-6
Hang Power Snatch*

*Each set must be completed unbroken. Use the same weight each set. Rest as needed b/t sets.

(Score is Weight)

Finisher

​5 SETS FOR QUALITY
20 Banded Face Pulls
5/5 Plate Around the World

(No Measure)