Big Friday

Big Friday

Big Friday

Metcon (Weight)
1. Every :60 for 5 sets
3 Muscle Snatch
-add weight each set

2. Every :90 for 5 sets
3 Power Snatch + 1 OHS
-continue to add weight each set

3. Every 2:00 for 5 sets
1 Squat Snatch
–Trying to keep building off the power snatch or stay at same weight for remainder
-Hit something heavy

4. Every 3:00 for 5 Sets
5 High Bar Back Squats off rack
-Hit something heavy but not maximum

Score total weight combined of all last sets
Muscle Snatch
Power Snatch + Overhead Squat: (1+3)
Snatch
Back Squat (1rm)
Extra Endurance
Tabata
1 or 2 Rounds (Time Dependant)

2 Rounds
Row
2 Rounds
DB Snatch 50/35#
2 Rounds
Row
2 Rounds
DB Goblet Thruster