Friday
A. Every 75 seconds x7 sets
1 Snatch Pull
1 Hang Snatch pull
2 Below knee hang power snatches
-building load throughout from 115#/75# to
a good working set for the day
B. 5 sets
30 second Echo bike
rest 30 seconds
30 second alternating DB snatches @ 50#/35#
rest 30 seconds
30 second knee to elbow
rest 30 seconds
x5 sets
*goal is consistent reps per set for all movements
Essentials
A. 7 min AMRAP
12 goblet split squat or reverse lunges
8 single DB box step ups
4 burpees
Rest 3 min
7 min AMRAP
Row 10/7 cal
12 v-ups
B. Take 12 min to complete 3 sets:
B1. Banded tricep pushdowns x 30
B2. KB horn bicep curls x 12
B3. Side plank x 20-30se