200508

Friday
Warm up
2 rounds of
AMRAP 4 min
20 Plate hops or 40 Jumping jacks
20 Banded pull aparts
10 Burpees or 5 Wall walks
10 goblet squats
10 squat snatches with a stick

Metcon
100 Double unders
50 Wallballs 9/6kg
10 Squat snatches
80 Double unders
40 Wallballs 9/6kg
8 Squat snatches
60 Double unders
30 Wallballs 9/6kg
6 Squat snatches
40 Double unders
20 Wallballs 9/6kg
4 Squat snatches
Then a bonus for those who like
Find a 1RM snatch in 15 min

L1: 60/45-65/48-70/50-75/53kg
L2: 45/30-50/35-55/40-60/45kg
L3: 25 Double unders, Power snatch+overhead squat 40/30 on all
L4: 100 single unders, Power snatch 30/20kg on all, 6/4kg Wallball, Amrap 5 min powersnatch as a bonus