Friday - May 12

Strength/Accessory Work (choose one or the other)

General Fitness

3 Rounds

*Barbell Row x 8 reps

*rest 45 seconds

*L-seated Dumbbell Strict Press x reps

*rest 45 seconds

*Step-ups w/sandbag on shoulders x 10-12 reps

*rest 45 seconds

Performance

E2MOM for 12 min (6 sets):

*3-position Snatch (high, mid, low- pause for 2 sec. in each starting position)

Build throughout sets

WOD

AMRAP in 8 minutes:

*40 double-unders

*10 single-arm DB or KB snatches

Finisher

*2 x 100m sled pushes (heavy)

rest as needed between sets

Group Cool-down:

Foam roll

Stretch and hold for 60 seconds each: quads, gluteal group, hips

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