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Friday

Warm-up

CrossOver Activation
Fitness
1 hang power snatch + 1 power snatch + 1 OHS (6 sets x  1 reps)
**2 front squats instead of OHS if mobility an issue

rest 2 min

Metcon (Time)
Row 750m @ 110%
+
10+ min rest/ CrossOver Recovery or IronScap
800m Run (Time)
Max Effort 800m Run
Performance
2 full snatch + 1 Snatch balance (6 sets x 1 rep)
@75-80%
rest 2 min
Metcon (Time)
Row 750m @ 110%
+
10+ min rest/ CrossOver Recovery or IronScap
800m Run (Time)
Max Effort 800m Run

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