A. EMOM 12 min
Min 1: 6-8 DB box step overs 24/20, 50/h, 35/h
Min 2: 10 overhead squats 95,65
Min 3: 2-6 muscle ups
B. For time
20 power snatch 75,55
50 Double unders
Run 200m
20 power snatch 95,65
50 Double unders
Run 400m
20 power snatch 115,75
50 Double unders
Run 200m
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi