FRIDAY

STRENGTH

12 Minutes

Every :90 seconds Complete 1 power snatch and 1 hang squat Snatch

**If it feels good, and technique is there, add weight each round

METCON

“Gallows Pole”

OPEN/PERFORMANCE

4 Minutes

400 Meter Run

1 Round of Cindy

Max Hang Power Snatches in remaining time 75/55

1 Minute rest

4 Minutes

400 Meter Run

1 Round of Cindy

Max Power Snatches in Remaining Time 75/55

1 Minute Rest

4 Minutes

400 Meter Run

1 Round of Cindy

Max Hang Squat Snatches in remaining time 75/55

*1 Round of Cindy is 5 Pull-ups, 10 Push-ups, 15 air squats

FITNESS: 55/35, Ring Rows