Friday
Oly Work
0:00-3:00 EMOM
Muscle Snatch + Snatch Balance + 2 Sots Press
Start with empty bar. Add weight by feel.
3:00-6:00 Load Up
6:00-12:00 EMOM
Power Snatch 70%+
Pause in catch then ride down to squat. Build by feel.
MetCon
Chaos (kind of)
For Time
35/30 Calorie Row
30 Burpees Jump to 6” Target
40 single arm overhead squats 50/35 lbs
40 pistol squats
30 box jump overs 30/24”
Run to 6th floor holding medball
16 min cap (Games Cap 12)