Friday
Metcon (AMRAP – Reps)
AMRAP 9:
3 Squat Snatches (95/65)
3 Toes to Bar
6 Squat Snatches (95/65)
6 Toes to Bar
9 Squat Snatches (95/65)
9 Toes to Bar
…
Add 3 Reps Per Round
3 Squat Snatches (95/65)
3 Toes to Bar
6 Squat Snatches (95/65)
6 Toes to Bar
9 Squat Snatches (95/65)
9 Toes to Bar
…
Add 3 Reps Per Round
Warm-up
Extra Credit
Body Armor
3 Giant Sets:
15 Double Dumbbell Stiff Legged Deadlifts
20 Barbell Front Rack Reverse Lunges (10 Each Leg)
20-30 Turkish Sit-Ups
3 Giant Sets:
15 Double Dumbbell Stiff Legged Deadlifts
20 Barbell Front Rack Reverse Lunges (10 Each Leg)
20-30 Turkish Sit-Ups
Rest 3 Minutes Between Sets
PVC Around the Worlds
PVC Pass Throughs
PVC Lat Stretch
PVC Overhead Squats
PVC Sotts Press
PVC Straight Leg Swing (Right)
PVC Straight Leg Swing (Left)
PVC Arch Hold
PVC Hollow Hold
PVC V-Ups
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
Snatch Technique
On the Minute x 10:
1 Snatch Deadlift
1 Hang High Pull
1 Hang Power Snatch
1 Overhead Squat
1 Squat Snatch