Happy Friday….

Warm-up 2x
40 single under
10 reach through (5each arm)
10 scapula push ups
10 kip or caterpillar

HPS 2x
5 snatch grip deadlift
5 snatch high pull
5 snatch grip press behind neck
5 hang power snatch
Hang Power Snatch (5×4)

emom 20
I. 4 hps
II. 20sec push up / push up to elbow
*focus on barbell cycling
*find working weight in first 10min and stick to that weight (for all 20min emoms)
35kg

Metcon (Time)
3rft
20 du
20 t2b
6 hps 50/35
I did GHD sit ups instead of t2b – my hands are still a mess

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