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STRENGTH Snatch pull 5x3 Rest 2 minutes between sets * If you haven’t squatted, deadlifted or pressed this week do that instead.

CONDITIONING

In a 15 minutes window: Buy in with 200 doubles unders

In the remaining time AMRAP of: 10 hang power snatch 42.5/30kg 20 bar hop-overs (left and right = 2)

FRIDAY NIGHT LIGHTS

A) Choose a goat. Work on it for 20 seconds, rest for 40 seconds. For 10 minutes.

B) 5 x max effort dips/ring dips

Rest 60 seconds

C) AMRAP in 6 minutes of: 6 power snatches 60/42.5kg 12 ring pushups 18 double unders

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