Friday

W3
Friday- Gym Warm Up + Snatch Int + SL/MU EMOM + Mixed MAP 5/3
3 sets not for time:
10-12 Toes to Bar
12-15 Kipping HSPU’s
45 Double Unders
+
A. Snatch Cluster, 3 x 5.5, rest 30 sec + 2 min
+
12 min EMOM
1st- 6 Steps Front Rack Lunges + 4 Front Squats, 205#
2nd- 12-14 CTB Pull-Ups **note reps completed
Rest 4 min
3 sets @ high consistent effort, mix and match order each set
Row 40 Cals
25 Wallballs, 20#
5 Muscle Ups
9 Power Snatch, 95#
9 Bar-Facing Burpees
Rest 3 min b/w sets


Warm up done

A. 175/175/185

EMOM - Rested a min before finishing the last set but finished. 
14/14/14/14/12/12

6:22/6:17/6:25