FRIDAY

STRENGTH

Flex Complex

RX

Take 15 minutes to find 1 rep max squat snatch or squat clean

SCALED

Take 15 minutes to find 1 rep max hang power snatch or hang power clean

METCON

“Opus 64”

EMOTM 16

OPEN

Minute 1: 15 Russian KB Swings 70#/53#

Minute 2: 7 Toes To Bar/7 Air Squats

Minute 3: Cal Ski 12/8

Minute 4: 12 SDHP 75/55

PERFORMANCE: 53/44

FITNESS: 44/35 KB, 65/45, Kipping Knee raises, knee raises, kipping swings