A. 3 sets
AB 10 cal/row 250/run 200
5-7 goblet squats 53,35
10 scapula push-ups
5-7 KBS 53,35
B. 16 min AMRAP
10-20-30...
Wall ball 30,20
Toes to bar
DB snatches 50/35
The athlete must rest exactly 1 minute after they complete each set before starting next set of wall ball
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