W1

Friday- A.M. Row intervals + Core  P.M. Sn Int + FSQ + EMOM CP Based
A.M.
Row 400m @ 1:45/500m, rest 90-120 sec b/w sets x 8

P.M.
A. Snatch- build to 1RM, 90% for 3 singles
B. Front Squat- build to 5RM
+
20 min EMOM
1st- 10 Steps Front Rack Lunges, 175#
2nd- 5 Unbroken Muscle Ups

RESULTS:
AM

1:22
1:23
1:24
1:22
1:23
1:22
1:22
1:21

PM
A. 230
B. 205
C. Bicep was hurting. Decided to rest it