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
Benchmark/Hero Mashup In pairs, complete the following.. For Time: (40:00 Cap) “Double Randy” 150 Power Snatches (35/25kg - *75 reps each, split however) then, “Double Running Karen” 10 rounds of: 30
1. Core 😈 2. Fitness EMOM 28:00 0:30 Max KB Swings (24/16kg) / 0:30 Rest 0:30 Max Burpee to target (6”) / 0:30 Rest 0:30 Max Cal on Ski / 0:30 Rest 1:00 Rest Score is total reps across the 28:00 Extr
1. Quality Every 5:00 for 20:00 - 12 DB Floor Press - 12 DB Goblet Squat (w/ :01 pause) - 12 DB Arnold Press - 12 DB Romanian Deadlifts 2. Movement 15:00 AMRAP (just move at a steady, continuous pace)