Friday. 1.6.17

MOB: Full body
WU: 5 BB Squat Snatch. 5 KB Swings

S: EMOM for 10:00. 3 Squat Snatches at 65% of 1RM.
Option 1: Hang Squat Snatch
Option 2: Power Snatch (hang okay) to OHS.
Option 3: 3 Heavy AKB swings.

C: 10 RFT of:
15 AKB swings 53/35
3 Power Snatch 155/105

THIS WORKOUT HAS A 15:00 CAP.

Option 1: 7 RFT @ rx’d weight
Option 2: Weights of choice.
Option 3: AMRAP in 11:00 of: 10 AKB swings at weight of choice + 10 sit-ups.

PWMOB: Lax ball in C/S/B/Glutes. Stretch hamstrings. Pigeon Pose.

Advanced: None
Endurance: Power Snatches at 95/65

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