FRIDAY

 

STRENGTH : Snatch
EMOM 12m : 1 Power Snatch + 1 Squat Snatch, TnG

 

 

WOD : “11.1” or “14.1”

10m AMRAP
15 Power Snatch 75/55
30 Double Unders

 

S : 10 Snatch 65/45, 60 singles

L1: 20 Double Unders

 

No Rx+

 

 

The Program 

 

1. Strength and WOD as Rx

 

 

2a: Behind Neck Push Press, 4×2, rest :60
2b: High Bar Squat, 4×8 @ heaviest able, rest :60

 

3: 3×25 TTB, rest :90 between efforts, go for broke each set
immediately after perform 6m amrap 4 Walking Lunges (each leg, bar on back) + 2 Clean and Jerk @ 75% BW