Friday

Warm-up
500m Row

3 sets: BB Warmup
7 Snatch RDL
7 Hang Snatch High Pull
7 Hang Muscle Snatch
7 OH Squats

Fitness & Performance – Front Squat (Weight)
Take 12min to build to a heavy set of 2
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
Buy-In: 1,800/1,500 Meter Row
Max Rounds With Time Remaining:
2 Power Snatches
4 Overhead Squats
8 Box Jump Overs

Barbell: 95/65

Metcon (AMRAP – Rounds and Reps)
Performance
AMRAP 18:
Buy-In: 2,000/1,800 Meter Row
Max Rounds With Time Remaining:
2 Power Snatches
4 Overhead Squats
8 Box Jump Overs (30″/24″)

Barbell: 135/95