A. EMOM 10 min
Min 1: 1 power snatch + 1 hang snatch; build
Min 2: muscle ups x 2-4
B. For time
Run 600m
20 single DB box steps 50,35/ 24,20
30 SA DB alt snatches 50,35
Run 200m
20 single DB box steps 50,35/ 24,20
40 SA DB OH walking lunges 50,35
Run 600m
20 single DB box steps 50,35/ 24,20
30 SA DB alt snatches 50,35
**reminder** there will be no 6:30pm class Thursday, October 31.
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/. Â Â Â Â Â Â Â Â Â 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