Friday
7/18
Minutes 00:00-8:00
take 8 minutes to build to a good working single Power snatch for the day
minutes 10:00-Finish
“Elder”
3 minute AMRAP
3 Power Snatches @ 115#/75#
6 Push-ups
9 air squats
rest 1:00
x4 sets
Essentials
A. 7 minute AMRAP
Run 100m
Echo bike 8 cals
Rest walk 2:00
7 minute AMRAP
3 sandbag cleans over shoulder
8 hanging knee raises/ toes to bar
11 push-ups
Rest walk 2:00
7 minute AMRAP
Row 250m
Plate push 50ft
+
B. 2-3 sets
KB bicep curls x 10-12
Banded face pulls x20-25