FRIDAY

The intent here is to test conditioning and barbell cycling speed. We need a weight with which we can go unbroken in that first set if we wanted to. Let’s be fast today!

Part A

3 Rounds

200 Meter run

5 db ohs per side

5 DB hang clean and jerk per side

Part B

Build this complex

1 Power snatch + 2 OHS

Part C

45 Cal Row

15-12-9-6-3

Power Snatch 75/55

Barbell facing burpee over bar

45 Cal Row

FITNESS: 55/35

Scale for burpee over bar can be regular burpees, cal assault bike, DB box step ups