Friday Fight
Warm Up/Mobility
Warm-up
T-spine OH ext
Rotator smash and floss
Rotator smash and floss
Wrist stretch
PVC burgerner warmup
Extended Warm-up
Warm-up
2 rounds
20 Jumping Jacks
10 Samson Lunges
10 Shoulder taps
20 Jumping Jacks
10 Samson Lunges
10 Shoulder taps
2 Rounds
9 Snatch Grip Deadlift
7 High Pulls
5 Hang Snatch
Strength
Snatch Balance + Sotts Press (5×1(2 + 2))
from the rack or with a PVC pipe, perform the prescribed number of Snatch Balance without a dip followed by the prescribed number of Sotts Press
EMOM 5
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 12
6 power snatch (95/65)|(135/95 Rx+)
9 handstand push up (strict Rx+)
30 double Unders
6 power snatch (95/65)|(135/95 Rx+)
9 handstand push up (strict Rx+)
30 double Unders