Friday

Warm-up
Get Hot
30 Jumping Jacks
20 Lunge Steps In-Place
10 Squats
5 Burpees

Mobilize
1:00 Shoulder to Floor Stretch (:30 each side)

Practice: Headstand (1:00)
Practice: Headstand to Plank (1:00)
Practice Headstand to Wall (2:00)
Handstand Push-Up (3:00)

3 Snatch Deadlifts (Stand tall)
3 Hang Snatch ("Jump back")
3 Power Snatch (Jump back)
3 Power Snatch (Focus on cycling – keep the bar close)

Snatch Technique (Weight)
EMOM 10
1) 3 Snatch Balance
2) 3 Snatch Balance
3) 3 Snatch Balance
4) rest
5) 2 Power Snatch
6) 2 Power Snatch
7) 2 Power Snatch
8) rest
9) 1 Snatch Push Press + 1 OH Squat
10) 1 Snatch Push Press + 1 OH Squat
Metcon (AMRAP – Rounds and Reps)
Fitness
For Time
AMRAP 10:
21 Double Dumbbell Push Press (35/25)
12 Power Snatches (75/55)

Directly Into…

AMRAP 10:
21 Bar-Facing Burpees
12 Power Snatches (75/55)

Metcon (Time)
Performance
For Time
3 Rounds:
21 Double Dumbbell Push Press (50/35)
12 Power Snatches (95/65)

Directly Into…

3 Rounds:
21 Bar-Facing Burpees
12 Power Snatches (95/65)

Metcon (Time)
RX+
For Time
3 Rounds:
21 Kipping Handstand Push-ups
12 Power Snatches (95/65)

Directly Into…

3 Rounds:
21 Bar-Facing Burpees
12 Power Snatches (95/65)

Metcon
Stretch
Banded Laying Hamstring Stretch (30 seconds each side)
Banded Lat Stretch (30 seconds each side)
Banded Cross Body Stretch (30 seconds each side)