Choose your lift Friday
Take 20 minutes to work on 1 of the following 3 lifts
- 3 Position Snatch
- 3 Position Clean + Jerk
- Back Squat
3 Position Snatch
Build into a challenging 3 Position Snatch
- High Hang Snatch
- Above the knee Snatch
- Floor
3 Position Clean + Jerk
Build into a challenging 3 Position Clean + 1 Jerk
- High Hang
- Above the knee
- Floor
Back Squat
10 sets of 3 Back Squat at 80-85% of your 1 rep max. Same weight across all sets
Metcon
Amrap for 14 minutes
7 Power Cleans (135/95, Rx+155/105)
14 Back Rack Walking Lunges
7 Chest to Bar Pull Ups (Rx+BMU)
7 Push Jerks (Rx+ 7 HSPU)