Hey Friends!

Fridays are a good day for some snatches, jerks and dubs.  Get after it and have some fun 🙂

[av_video src=’https://www.youtube.com/watch?v=yzxz2sBnuE0′ format=’16-9′ width=’16’ height=’9′ av_uid=’av-25ki7t’]

Strength:

Not for time:
5 Overhead Squats @75%
Almost max time Farmers Carry (stop before you fail)
5 Overhead Squats @75%
Max time Overhead dumbbell carry (one heavy DB in each hand, don’t let your hands go numb)

Metcon:

For time
10-8-6-4-2
Hang power snatch (95/65/35lb American kettlebell swing)
Push jerk (same/same/empty bar)
50-40-30-20-10 Double Unders*

*Sub Single Unders at 150-120-90-60-30