FRIDAY

WARM-UP

2 Sets

10 Bootstrap Squats

10 PVC Pass-Throughs

10 PVC Around the Worlds

10/10 Second PVC Pipe Prayer Stretch

10 Overhead Squats (With PVC Pipe or Empty Barbell)

WEIGHTLIFTING

Hang Squat Snatch

Every 2:00 minutes, 5 Sets

Set 1: 5 Reps @ 65-70%

Set 2: 4 Reps @ 70-75%

Set 3: 3 Reps @ 75-80%

Set 4: 2 Reps @ 80-85%

Set 5: 1 Rep @ 85-90%

% of Hang Squat Snatch

CONDITIONING "Flapjack"

5 Rounds for Time

15 Hang Power Snatch 35/25kg

10 Bar Facing Burpees

15 Wall Balls 9/6kg

Rest 1:00 minute between rounds

Score = Total Running Time

Time Domain: 12:00-15:00 minutes

Time Cap: 17:00 minutes

Primary Objective: Complete each round in under 2:30 minutes

Secondary Objective: Keep consistent paces across all sets