FRIDAY 10/12/18

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STRENGTH
EMOM x 12 MINUTES
Min 1-4 - 5 Hang Power Snatch
Min 5-8 - 3 Hang Power Snatch
Min 9-12 - 1 Hang Power Snatch

*Add weight every 4:00

WORKOUT
4 ROUNDS FOR TIME
30 Alternating Lunges
25 Push-ups
15 Knee 2 Elbow

OPEN GYM BONUS

STRENGTH
A. Deadlift
6x1; rest 3:00; increase load each set

B. AMRAP x 15:00
100' Back Rack Yoke Carry
100' Dball Carry
10 Dball Squats (150/100)

GYMNASTICS
EMOM x 20:00
Min 1 - 50' HSW
Min 2 - :30 L-Sit Hold
Min 3 - 50 Wtd DU
Min 4 - Press to Handstand

CONDITIONING
10 Sets (80%)
10 Thrusters (95/65)
10/7 Cal Row
-Rest :60-