Friday 10:21-11:41

Friday- Oly ME + ME LB + Volume + Sled

**move quickly through this and your warm up- ideally you get this in under 90 minutes from start of A to last sled

A. Squat Snatch, 1/30 sec for 5-10 reps @ 60-70% into 1/45 sec for 5 reps @ 70-80% into 1/60 sec for 5 reps @ 80-90% **if no misses, continue building off the clock to 1RM- video a few heavy reps and post to block

1/30 60-70 115 missed 1

1/45 70-80 135

1/60 80-90 155 missed 3

B. Back Squat @ 20X1, tough single in 15 min **not 1RM unless it just feels that good, keep it fast out of the whole

285

+

Open WOD

17 min AMRAP

40 Burpees to 6” target

30 Snatches, 75#

30 Burpees to 6” target

30 Snatches, 135#

20 Burpees to 6” target

30 Snatches, 165#

10 Burpees

AMRAP Snatches 210#

Round of 20 burpees got to rep 10