Friday, October 28, 2022
A. 10 min EMOM
   1 Slow pull power snatch + 1 Hang Power Snatch
-building load every 1-2 min from 115#/75#
B. For time
100 Double unders
24 front rack reverse lunges @ 115#/75#
24 Pull-ups
75 Double unders
18 front rack reverse lunges
18 Pull-ups
50 Double unders
12 front rack reverse lunges
12 Pull-ups
25 Double unders
6 front rack reverse lunges
6 Pull-ups
Masters
A. 10 min EMOM
   Min 1: 6-8 front squats from rack
   Min 2: 8-10 seated DB Arnold press
B. For time
  16-12-8-12-16
   SA DB alt snatch
   Prisoner step ups
   250m row between each set
  Â