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