Friday
Group Warm Up:
Group Warm Up – 5 Minutes
then complete the following:
Skills Transfer – 2 Rounds with an empty bar
3x Snatch Push Press
3x OHS
3x Pressing Snatch Balance
3x Heaving Snatch Balance
3x Snatch Balance – Aggressive dip and drive under the bar
Strength:
Back Squat
1x @ 70%
1x @ 75%
1x @ 80%
1x @ 85%
1x @ 85%
1x @ 85%
Snatch Pull
2x @ 100%
2x @ 100%
2x @ 100%
Metcon:
10 Min EMOM
Odd Min Cal Row 15/12
Even 13 Wall Balls
Cash Out: 800m Run or 1000m Row for time
**Score for the day is time on Run or Row
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