Friday

Open w/ Lu Raises, use small plate 20 rep

A. Snatch – 1 Pwr Sn + 1 SnBal + 1OHS, sm. Build as you feel comfortable 12 min

B1. Archer Row – 5 R/L @ 2111

B2. 2A DB OH carry – 2 gym length

B3. 10-15 Sec Jump to Ext hold on matador OR rings

4-5 sets, rest 60-90 sec

+

4 RFT:

5 WW

7 Front Squat

9 Ring Row

1 TH Loop Run after ea. Round

Performance

Open w/ plate ext rotation 20 rep R/L

A. Snatch – 1 SnPull + 1 SnHiPull + 1 HPS, sm. build 12 min

B. HSPU – E2MOM – 10 min- 5 reps strict
C1. Pendlay Row – 6-8 Reps, build

C2. L-Sit Hold – 15-20 sec

4-5 sets, rest 60 sec

+

.FT:

30-20-10

PS (40k/24k)

Burpee