Wednesday, March 12, 2025

Wednesday 

3/12

A. Every 1:15 x8 sets

1 Snatch Pull+1 Hang Power Snatch+1 Power Snatch

*building load from 115#/75# or 70% of 1RM PS

B. 3 minute AMRAP

Row 18/13 cals or Echo bike 15/10 cals 

5 wall walks

AMRAP Toes to bar or v-ups remaining time

rest 1:00

repeat until you complete 60 toes to bar or v-ups

cap at 4 sets

Essentials

Take 12 minutes to complete 4 sets of the following:

A1. DB Arnold press x10

A2. chin over the bar hold or ring 5-10sec + 30 seconds max pull-ups or ring rows 

B. 4 rounds for time:

60 jump rope

12 shoulder to overhead 

16 walking lunges