Fitness Friday 5/12/23

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The Mobility

Side Lying Rainbow

OH Foam Roll

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The Warm-Up

5:00

Narrow to Big PVC F2B

PVC BR Press

Heaving Snatch Balance

Squat Jumps

Snatch Build

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The Strength

10:00 Every Minute On The Minute of:

Snatch (Build to 80% of 1 RM)

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1:00 Transition

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6 Rounds 1 Rep Every :30 of:

Heaving Snatch Balance from rig (Build to 80% 1 RM)

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2:00 Transition

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10 Rounds 1 Rep Every :30 of:

Snatch Pulls (Build to 100-110% 1 RM)

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1:00 Transition

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? EMOM of:

1 Snatch (Build up from 70%)

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The Met-con

As Many Rounds/Repetitions As Possible in 10:00

Wall Balls

Box Jumps

Dumbbell Hang Power Snatch (DB HPS)

Tuck-Up

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The Finisher

Barbell Glute Bridges

EZ Bar Curls

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