FRIDAY
AM
On the treadmill
20 rounds
1 minute work/ 1 minute rest
@6mph & 6% incline
This was pretty easy, so next week this will be repeated for 2 minutes work @8% incline.

PM
100 power snatches @95#
The penalty for dropping the bar is 7 knees to elbows
(16:08 / 7 penalties)

3 sets of 5
Ab wheel roll outs. On the knees, rolling to the wall for a safe stop.
3 sets of 10
GHD sit-ups