Snatch EMOM (13 min total)
EMOM x 5
5 Power Snatch (95/65)
Rest 1 min
EMOM x 3
4 Power Snatch (115/75)
Rest 1 min
EMOM x 3
3 Power Snatch (135/95)
*Does not have to be touch and go*
Every 4 min x 4 sets
2nd floor run
15 Shoulder to overhead (95/65)
15 Wallballs
(*IF YOU CANT FINISH THE REPS SCALE DOWN TO 10-12 Reps)
Warm-up: 20 90/90 Hip Stretch 10/side Firehyrdrans 10/side Warrior Squat Reaches 10 Passthrus 50FT PVC overhead duck walks Metcon “DITTO”...
Metcon 13 min cap 5-4-3-2-1 Rope Climbs 100-80-60-40-20 Double Unders Scaled: 4-3-2-1 Rope Climbs 80-60-40-20 Double Unders Push Jerk +...
Warm-up: 200m Run 20 90/90 hip stretch 10 Cat cows WRIST PREP 1 Rounds 20 Banded pull aparts 10/side Single dumbbell Strict press 20...
Comments