A. EMOM 10 min
1 snatch pull + hang squat snatch + 1 overhead squat
B. For time:
18-15-12-9
Pull Ups
HSPU
Overhead squats 75,55
Masters 7:15am
A. In 12-15 minutes rotate between CrossFit Symmetry and RNT OHS
B. Snatch Clinic
C. 8 min AMRAP
3-6-9-12-15-18 . . .
Hang snatch
Box jump/step ups
Dbl DB front squat
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A
14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu
A. EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks