A. EMOM 12 minutes
min 1: 3-5 Sandbag cleans over shoulder @ 150#/100#
min 2: Echo bike 10/8 cals
min 3: 8-10 Standing DB strict press @ 50#/35# per hand
B. 10 minute AMRAP
24 air squats
12 Hand release push-ups
6 Power Snatches @ 115#/75#
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