Friday
Oly Work
Hip Snatch + OHS
Build to Heavy By Feel - 12 Minutes
Hip Snatch should look like this but better haha
https://www.instagram.com/p/BiXmHXghRFz/?igshid=1qaft2gg5bjij
Newbie
Hip Muscle Snatch + Overhead Squat
Perform 2 reps every minute with empty barbell or pvc pipe
MetCon
AMRAP 15
5 Ring Muscleups
10 Overhead Lunges 95/65 lbs
Run to 6th Floor
Scaled / Newbie WOD
5 Pullups / Ring Rows
5 Dips / Pushups
10 Overhead Lunges with Plate you choose weight
Run to 6th Floor