Fridays workout

Friday

Warmup
2 rounds
0:30 hard bike
0:30 easy bike
10 empty bar snatch grip deadlifts
10 empty bar overhead squats

METCON
0:00-10:00
15-12-9
Squat snatch (65%)
24/20 cal bike b/t sets only
10:00-13:00
Rest
13:00-23:00
9-6-3
Squat snatch (75%)
24/20 cal bike b/t sets only

METCON
35 toes to bar
35 GHDs
10 rope climbs/light rope pulls