Friday
Oly Work
8 minute EMOM
Snatch Pull + Hip Snatch
Start at 60%. Build by feel. Fail = 6 burpees
For the Snatch Pull, start on floor. Slow first pull engaging quads, keeping bar tight to legs, and chest up standing bar to hips. Pause. Then do Hip Snatch.
MetCon
20 minute EMOM
M1) 5 OHS From Floor at 70% snatch
M2) 8 bench press 60%
M3) 25-50 foot handstand walk / 3 pike around box
M4) 15-20 GHD or medball situps
M5) Rest
Buyout
Tabata Hand Release Pushups