Friday

Friday:

Pursuit

Open with 3 rounds of 10 “Lu Raises” + 20 sec FLR: go light.

A. Snatch Work – 5 PwrSnatch, work on Tng. 12 min

B1.) 3 Bar Tap + 3 K2e UNBROKEN

B2.) DB Floor Press – 8 rep HEAVY

B3.) Prone Row – 10 rep

+

“Christine”
3 RFT:
500 m Row
12 DL
21 BJSD 20"

Friday:

Performance

Open with 3 rounds of 10 “Lu Raises” + 20 sec FLR: go light.

A. Snatch Work – 1 Snatch + 1 Hang Snatch. Sm build. 12 min

B1.) BNP - 3 rep. Build ea. set.

B2.) Strict C2B any grip - 3-5 rep
5 sets, rest 60 sec b/t

+

“Christine”

*Rx is BW DL

*Notes "Lu Raise" www.youtube.com/watch?v=mt3DP1n8gXE