FRIDAY

Warm-Up

15 Bootstrap Squats + Block & Twist

15/15 Clamshell Plus

-then-5:00 AMRAP

5 Muscle Clean and Press

3 Hang Muscle Snatch + 3 Hang Power Snatch

:10 Dead Hang + 10 Scap Pull-Ups

"The Partitioned Standard"

Fitness 42.5/30kg,

Sub 30 Pull-Ups

Sub Power Cleans for Snatch

30 Clean and Jerk

30 C2B Pull-ups

30 Snatch

Load: 60/40kg

*Partition as desired

Time Cap: 20:00

Extra Instructions

Goal: Complete in 9:00-12:00

Stimulus: Barbell Cycling and Gymnastics

RPE: 9/10 *

Primary Objective: Best achievable time

Secondary Objective: Complete the workout in 10 sets or less. This would mean 3+3+3 for 10 sets

Optional Accessories 

3 Sets, For Quality

10 Deficit Sumo Stance Dual Kettlebell Deadlifts

10 Ring Rows

15 V-Ups

:30/:30 Side Planks