Friday

Pursuit

A. Snatch – 1 Snatch Pull + 1 Snatch Hi-Pull + 2 HPS keep it light, work on form. -15 min including dowel warm-up.

B1. BB Hip Thrust – 10 reps w/ 2 sec pause

B2. Pendlay Row – 5 reps (same wt as hip thrust)

B3. Goblet Squat – 6-8 reps, keep chest up!

+

5 RFT:

10 jumping Pull-Up

6 PC

4 Ren Row

Performance

A. Snatch – 1 Snatch Pull + 1 Snatch Hi-Pull + 1 Hang Snatch (full) keep it light and snappy. -15 min including dowel warm-up.

EMOM: 10 min

odd: 5 Chin-Up + 5 Wt. Push-Up

even: 8 DB PP + 20 Dubs

+

5 RFT:

10 PC (50k/29k)

6 T2B

4 DB Up-Down Box Step-Up