Friday
Strength
Snatch 5x1
Snatch: Perform 5 singles within 60-75% of 1RM Snatch * Rest 60-90 seconds between sets *
Clean & Jerk 5x1
Clean and Jerk: Perform 5 singles within 60-75% of 1RM Clean and Jerk * Rest 60-90 seconds between sets *
Conditioning
"GREAT BALLS OF FIRE"
AMRAP 15: Max Shuttle runs, Calorie Row or Calorie Bike On the Minute [Starting at 0:00]: 10 Wall Balls (20/14) *Score = Total Calories or shuttle runs
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