| Fridauy | |
| A) |
1 Sets @75% Sustainable Pace
|
| 20 Min Row | |
| rest 5 mins | |
| 10 Min AD | |
| B) | 10 Min EMOM |
|
20 Sec L-Hang on Pull-Up BAr
|
|
| A) |
4X4 DL – Build in your sets – No max sets but all tough working sets
|
| B) |
Find a Heavish Snatch for the day- Only two misses allowed
|
| C) | 10 Min EMOM |
|
2 Squat Snatch @70% of B
|
|
| D) | 5 Min EMOM |
| 4 High Hang Squat Cleans @65-70%% of Clean RM | |
| C) | AMRAP in 7 mins: |
|
10 bar Muscle-ups – this should be aimed for one set – scale if need be
|
|
|
15 Bar Facing Burpees
|
|
| 20 BJ Overs (24/20) | |
|
25 hang squat Snatch@ 115/75
|
|
|
cal rowing in remaining time
|
|
| E) |
3X1 Min Weighted Sorenson Hold
|
