A. EMOM x5 minutes
Tall Snatch x3 reps
B. EMOM x 8 minutes
1 Snatch pull + 1 Hang Squat Snatch + 1 OHS; building load from 60% of 1RM Snatch
C. “Air Force WOD”
20 Thrusters
20 Sumo Deadlift High pulls
20 Push Jerks
20 OHS
20 Front squats
*bar loaded @ 95#/65#
*Starting @ 00:00 Complete 4 burpee EMOM
*Burpees end after the 10:00 mark
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S