Friday

Clinton Hill, East Williamsburg, Williamsburg, Bed Stuy, Bushwick – Cross Training

Warm-up

Warm-up (No Measure)

2 ROUNDS (5:00 Cap)

200m Run

10 Good Mornings

8 Inch Worms

Into…

2 ROUNDS (5:00 Cap)

5 Behind the Neck Snatch Grip Presses

5 Behind the Neck Snatch Grip Presses in a Quarter Squat

5 Jumping Squats

10 Cossack Squats

5 Hang Muscle Snatches

Extended Warm-up

Hang Power Snatch (1×3)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Hang Power Snatch

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

400m Run

15 Hang Power Snatch (95/65)|(65/45)

21 Sit-Ups

(Score is Rounds + Reps)