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
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-up 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