FRIDAY!
MET CON(S):
30:00 Clock!
A) 10:00 AMRAP!
E:
8 Hang (full) Snatches #115/75
100 M FC #55/35 DB’s
REST 3:00!
B) 8:00 AMRAP
(as many reps as possible)
Ladder:
4-6-8-10-12-10-8-6-4
E:
Alt. FR Lunges #115/75
TTB
RX:
TTB
Alt. FR Lunges #95/65
M/S:
Alt. FR Lunges #85/55
(BN Lunges or OHL #35/25)
TTB (Hanging Knee Raises or Double Knee Hugs)
If you complete the ladder before the time cap, perform ME Burpees until time is up. Your (Ladder) time + total reps for the Burpees = Your score! Note: Burpees is not a filler. No holding back!
REST 3:00!
C) 6:00!
3×200 M Sprints!