Friday

Warm-up
Warm-up
3 ROUNDS
30 Crossbody Mountain Climbers
15 Slam Balls
10 PVC Passthrus
10 Scap Pull-Ups*
5 Burpees

*R2 complete 6 Kip Swings + 10 Slow Tuck-Ups. R3 complete 6 Bigger Kip Swings + 10 Knees to Chest.

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

1 Snatch Deadlift
+
1 Below the Knee Hang Power Snatch
+
1 Power Snatch

(Score is Weight)

Workout
Metcon
AMRAP x 6 MINUTES
8 Power Snatch (95/65)|(65/45)
8 Toes to Bar

-Rest 2:00-

AMRAP x 6 MINUTES
4 Power Snatch (135/95)|(95/65)
8 Toes to Bar

(Score is Rounds + Reps)

KG BB1:(42.5/30)|(30/20)
KG BB2: (60/42.5)|(42.5/30)