A. EMOM 5 min
snatch balance x 3
B. EMOM 6 min
1 snatch pull + 1 hang squat snatch + 1 overhead squat; build
C. For time:
Buy in: 500m row or 25/20 cal AB
Then:
12 Curtis P’s 95,65
20 hand release push-ups
9 Curtis P’s 95,65
20 hand release push-ups
6 Curtis P’s 95,65
20 hand release push-ups
Cash out: 500m row or 25/20cal AB
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe