Friday June 28

FIT

SKILL/STRENGTH

SNATCH
EVERY 1:30 x 8 (12:00)
High Hang Power Snatch (Hip)
+ Hang Power Snatch (Above Knee)
+ Squat Snatch (Floor)

WOD

AMRAP 16
400m Run
10 Barbell Lungesters
4 Muscle Ups

D - Empty Barbell, 4 Push Ups + 4 Ring Rows
F - 75/55, 4 Ring Dips + 4 Pull Ups
P - 95/65, Bar or Ring MUs

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BURN

SWEAT

Double Tabata
alt between:
1. plate OH lunge
2. plate ground to overhead

Rest 2:00

Double Tabata
1. burpee to plate
2. plate sit ups

STRENGTH

EMOM 10
1. 16 alt glute bridge press
2. 12 skull crushers