friday

Warm-up

2 ROUNDS
10 Alt Groiners + Torso Twist
5 Inch Worms + Push-Up

Into… 

3 ROUNDS
3 Snatch Grip Deadlift
3 Snatch Grip Hang High-Pulls
3 Snatch Grip Hang Muscle Snatch
3 Snatch Grip Hang Power Snatch*

*With each rep, lower the start position for the Hang (Hips, Mid-Thigh, Above the Knee)

Strength

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

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

(Score is Weight)

Metcon

​AMRAP x 10 MINUTES
6 Power Snatch (135/95)|(95/65)
6 Bar Muscle-Ups

(Score is Rounds + Reps)