Friday
A. EMOM 8 min
1 Snatch pull + 1 Hang Power Snatch + 1 Power Snatch
*building load from 95#/65# or 65% of 1RM to a good working complex for the day
B. 4 rounds for time
Row 300m or Echo bike 18/13 cals
12 deadlifts @ 185#/125#
10 pogo burpees over bar
*15 minute time cap
Essentials
EMOM 12 minutes
min 1: Max DB bench press in 30 seconds
min 2: 10-12 barbell pedlay rows
min 3: Weighted plank on elbows 30-45 seconds
B. 4 minute AMRAP
2 shuttle runs
6 deadlifs
8 shoulder to overhead
Rest 60 sec x3 sets
*12mins of total work
*goals is same score each round
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