FRIDAY!! 07.03.2015

FIT: Back Squat (5×3; fast, heavy, deep.)
*Working sets x reps, fast and heavy. But only as heavy as you can move fast, ya dig?

FIT: Metcon (Time)
2 rounds
12 hang power snatch (95/65)
24 bar over burpees
1:30 rest between rounds

COMP: Headstand Kip to Handstand (5:00 window)

COMP: Hang Snatch (5×2@75%; below knee, 8:00 cap)
COMP: Hang Clean (5×2@75%; below knee, 8:00 cap)

COMP: Metcon (Time)
3 rounds
30 hollow rocks
100 cal row
*relaxed pace

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