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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

     

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