Friday 052716

Warm Up
AMRAP 5 minutes
20 Assault Bike calories
10 OHS 65/45lbs

Clean
Work up to 4-7 heavy power clean singles*
Snatch
Work up to 4-7 heavy power snatch singles*
*In keeping with the theme of the lifting in the past few weeks, go as heavy as you can keep the focus on technique. If things are going smooth and you’re looking at a 1RM attempt, go for it. If things feel off, stay in the 90% range. Be honest with yourself after each rep.

Metcon
AMRAP 15 Minutes
30 Wallballs 20/14lbs
20 Calorie row
10 HSPU (new standard)
Compare to 040416

Skills
25 Pistols
Sprint 200m
25 Pistols
Sprint 200m
25 Pistols
Compare to 040816