Friday
Hang Snatch (5-4-3-2-1-1-1-1)
Heavy Single Hang Squat Snatch
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
25 Double Unders
9 Toes to Bar
25 Double Unders
9 Hang Squat Snatches (95/65)
25 Double Unders
9 Toes to Bar
25 Double Unders
9 Hang Squat Snatches (95/65)
Warm-up
2 Rounds
30 Seconds Each
Single Unders
Active Samson
Lateral Squats
Inchworm to Push-up
Air Squats
30 Seconds Each
Single Unders
Active Samson
Lateral Squats
Inchworm to Push-up
Air Squats
Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
10 Scap Pull-ups
10 Kip Swings
5 Knees to Chest
5 Toes to Bar
Extra Credit
Body Armor
Not For Time:
800 Meter Double Dumbbell Farmers Carry
Not For Time:
800 Meter Double Dumbbell Farmers Carry
Choose a Weight That Allows Yout to Go at Least 100 Meters Unbroken Each Time