Friday

Warm up:
Droms
500m Row/20 Cal Bike
3 Rounds of Cindy

w/ PVC or Bar do the following:
3 Rounds:
3x Snatch Deadlift
3x Muscle Snatch
3x Hang Power Snatch
3x OHS
3x Snatch (Squat)

Strength:
Snatch Pull to Knee (pause) + 1 Snatch Pull (from ground)
2 @ 70%
2 @ 80%
2 @ 90%
2 @ 100%
2 @ 105%
2 @ 110%
2 @ 115+%

Metcon:
12 min AMRAP
15 burpee
12 hang power clean 95/65
6 suicides

Accessories:
(Beginner & Intermediate)
5×5  (3-5 sec) Negative Pull Up
(Intermediate & Advanced)
5×3 Ring Pull Up Hold with 3 Leg Lifts

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