Friday 5/14

Warm Up/Mobility
Warm-up
2 sets
5 Snatch Deadlift, 5 Snatch High Pulls, 5 Muscle Snatch, 5 Hang Power Snatch, 5 Power Snatch (all with empty bar)
10 Inchworms
15/12 Calorie Row (build intensity each round)
20 plate hops
30 Single Unders

Strength
Clean Grip Deadlift (Weight)
hook grip (no mix grip)

Metcon
Metcon (10 Rounds for reps)
10 Sets (1 Set Every 3:00)
3 Power Snatches (155/105)
10 Burpees over bar
50 Double Unders

Allow for :30 recovery b/t set.

Conditioning
Metcon (Time)
8 Sets
200m recovery jog,
300m fast
Rest 60sec b/t sets."

record slowest 300M

Finisher
Metcon
3 Rounds:
1:00 Plank Hold
15 Glute Bridges
30 Russian Twists
-Rest 1:00 B/T Sets-
Metcon
5 sets
10 lat pulldown (heavy) (OR strict pull ups)
10 Dumbbell lateral raises

5 sets
20 seated dumbbell shoulder press (light/moderate)
20 Dumbbell hammer curls (light/moderate)

5 sets
20 Dumbbell front delt raises (light)
15 barbell curls (light/moderate)

5 Sets
30 banded bicep curls
20 dumbbell Posterior Delt Flys

5 sets
10 dumbbell upright rows (each side) (moderate)
15 t-bar row (moderate weight)

Menu