Friday January 12th

FIT

SKILL
SNATCH
EVERY 1:30 x 8 (12:00)
First 4 Sets:
1 Power Snatch + 2 Hang Squat Snatch + 2 Overhead Squats

Last 4 Sets:
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat

Work up in weight across all 8 sets

WOD
4 ROUNDS:
5 Muscle ups (Bar or Ring)
10 Thrusters
15 Box Jumps

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BURN

SWEAT
AMRAP 3
25 DB Hang Power Cleans
50 Skips
—Rest 1:00—
AMRAP 3
25 DB Push Press
50 Skips
—Rest 1:00—
AMRAP 3
25 Burpees
50 Skips

CORE
50-40-30-20-10
Shoulder Taps
Flutter Kicks