A. EMOM 12 minutes
min 1- 7-10 strict Pronated pull-ups (add band if needed)
min 2- 10 Strict Press @ 95#/65#
min 3- Side plank 20 sec/side
B. 2 minute AMRAP
Run 100m
7 box-jumps 24"/20"
14 DB snatches @ 50#/35#
AMRAP burpees remaining time
rest 1 minute
x4 sets
*goal is same reps each set
A. 1 Snatch Pull + 1 Power Snatch + 1 Pause hang power snatch Every 75 seconds x8 sets -building load from 95#/65# to a tough set for the day B. For time Run 200m 20 thrusters @ 115#/75# 20 Pull-ups 2
A. 12 minute AMRAP 15 Push-ups 10 Deadlifts @ 115#/75# 5 Hang Power Snatches @ 115#/75# B. Echo or Assault Bike 2 minutes @ moderate effort rest 90-120 seconds x4-5 sets *goal is same cals each set
A. Take 15 minutes to complete 5 sets of 1-2 back squats @ 100% of 3RM B. For total time 40 s2oh @ 75#/55# 30 toes to bar 20 Box-jumps 30"/24" rest exactly 1:00 30 s2oh 20 toes to bar 10 Box-jumps res