Week 7 of 8: Friday

Prep
8 Minute EMOM
Even Minutes: 5 Hang Muscle Snatches
Odd Minutes: 125/110 Meter Row

Strength
Every 2 Minutes for 6 Rounds
1 Power Snatch
1 Mid Hang Power Snatch
2 x 65%, 2 x 70%, 2 x 70%, 2 x 75%, 1 x 80%, 1 x 80%

Gymnastics
3 Rounds
50 Double-unders
10 Deficit Handstand Push-ups
1 Minute Hollow Hold
Rest 1.5 Minutes

Conditioning
3 Rounds
8 Power Cleans (135/95)
8 Burpee Box Jumps
Rest 2.5 Minutes
3 Rounds
6 Power Cleans (185/130)
6 Burpee Box Jumps
Rest 2.5 Minutes
3 Rounds
4 Power Cleans (235/165)
4 Burpee Box Jumps
Box Height: 24/20

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