A. EMOM 8 min
1 hang power snatch + 2 overhead squats; build to a heavy set for the day
B. AMRAP 16 min
40 Alt DB snatch 50/h, 35/h
40 goblet DB step ups
30 Alt DB snatch
30 burpees over the DB
20 Alt DB snatch
20 handstand push-ups
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See AllA. Take 15 minutes to build to a heavy single sumo deadlift for the day B. For time 9 DB snatches arm #1 30 Double unders 9 DB snatches arm #2 30 Double unders 15 DB snatches arm #1 60 double unders 1
340
24 minute AMRAP Run 200m 10 s2oh @ 115#/75# 20 walking lunges Run 400m 20 s2oh 40 Walking lunges Run 600m 30 s2oh 60 Walking lunges Run 800m 40 s2oh 80 Walking lunges Essentials For time w/ a partner
820
For time w/ a partner Run 400m together 100 Wall ball 30#/20# Run 400m together 80 toes to bar Run 400m together 60 burpees Run 400m together 40 devil press @ 50#/35# per hand Run 400m together
640
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