Friday, August 24

:30 Seconds Quad Stretch Active Spidermans PVC Pass Throughs Side Lunges Air Squats PVC Pass Throughs (More Narrow) Push-up to Down Dog Active Samson PVC Overhead Squats Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Stiff-Legged Deadlifts

Hang Power Snatch (3x3,3x2,3x1)

On the Minute x 3 – 3 Hang Power Snatches On the Minute x 3 – 2 Hang Power Snatches On the Minute x 3 – 1 Hang Power Snatch Build throughout, finishing with a heavy single in the final minute of the EMOM.

Daily Dozen (AMRAP - Rounds and Reps)

AMRAP 12: 12 Barbell Facing Burpees 9 Power Snatches (95/65) 6 Burpee Pullups

Rx+ 115/80, Bar Muscle Ups

Metcon (AMRAP - Rounds)

4 Rounds: 500 Meter Row at 2k Pace 21 Sit-ups Rest 1:30 Between Rounds

Rx+ GHD

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