Friday – 1/24/2020

The Workout for Friday is:

STRENGTH
Every 60 seconds, for 10 minutes (10 sets)
Bench Press x 3 reps
*Use heaviest weight across

METCON
“Open Workout 16.3”
AMRAP x 7
-10 Power Snatches (75/55)
-3 Bar Muscle-Ups

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Accessory]
EMOM x 5
-15 Wall Balls (30/20)

[Applied Strength]
EMOM x 15
-1 Snatch From Blocks (Bar @ Knee)
*Work up.

[Gymnastics]
For Quality
20 – 16 – 12 – 8 – 4 (Rx+ 50/40/30/20/10 reps)
-GHD Sit-Ups
10 – 8 – 6 – 4 – 2
-Parallette HSPU
*Scale accordingly.