Friday
-Warmup
400M row
3 slow rounds
10 empty bar hang power snatches
10 alternating empty bar OH lunges
-Mobility
1 min benched shoulders
1 min lizard
-Strength
15 mins to find 1RM squat snatch
-Conditioning
"Open 13.2"
10 Min amrap
5 shoulder to OH 115/75
10 deadlifts 115/75
15 box jumps 24"/20"
-Cooldown
200M walk
Repeat stretches