A. EMOM 12 minutes
min 1: 5-7 Clean grip Romanian deadlifts @ 135#/95# @ 3010
min 2: Strict/banded strict pull-up x 6-10 reps w/ slight pause chin over bar
min 3: weighted RKC plank 30-45 seconds
B. For time
10 Power Snatches @ 115#/75#
50 Walking lunges
8 Power Snatches
40 box-jumps 24"/20"
6 Power Snatches
30 toes to bar
4 Power Snacthes
20 burpees
2 Power Snatches
10 Atomic Sit-ups 45#/25#
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-upĀ x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H