FRIDAY

Strength Development:

Hang Squat Snatch

10 Minute EMOM

2 Hang Squat Cleans/minute

Stimulus: strong second pull, speed under the bar, depth in the catch at bottom

WOD

“Smith”

For Time with a Partner

30 – 20 – 10 – 20 – 30  reps of:

·   Calories

·   Wall-balls (RX 9/6 Kg)

·   Burpees

Stimulus:

·   Good sharp sets

·   Fast change-over

·   Fast recovery

25 Minute CAP

1 Person working at a time