| 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 |
