A. In 7:00
Build to a heavy Power Snatch + OHS
B. 10:00 EMOM @ 80%
Min 1: 1 Power Snatch + 1 OHS
Min 2: 1 Power Snatch + 2 OHS
Min 3: 1 Power Snatch + 3 OHS
Etc until 10:00 is up
C. 8:00 AMRAP:
9 Power Snatch (35/25kg)
7 Pushups
5 Sit-ups
Rest Day Or 150 Cal on Bike 100 KB Swing 24/16 Kg 50 Push-ups on 20Kg Plate 1Km Run
Warm up Come in and find out =] Work out Teams of 2 30 min AMRAP 1 Rope Climb 3 Ball/Sandbag Over Shoulder 6 Cluster 50/35kg P1 does work, while P2 will perform 400m run. P2 will swap with P1 upon ret
Warm up 3 Rounds 10 PVC Pass-Through 10 PVC Lat Stretch 10 PVC RDL 10 PVC Snatch Grip Press 10 PVC OHS -into- 2 Rounds with empty BB 5 Snatch First Pull 5 Snatch Hight Pull 3 Tall Snatch 3 Tempo Snatc