Friday
A. Every 75 seconds x8 sets
1 Snatch Pull+1 Hang snatch pull+2 Hang Power Snatches
-building load from 115#/75#
B. For time
Run 400m
40 s2oh @ 95#/65#
60 Ab mat sit-ups
Run 400m
30 s2oh
45 Ab mat sit-ups
Run 400m
20 s2oh
30 ab mat sit-ups
Essentials
A. 16 min EMOM
Min1- plate hold squats x10-14
Min2-banded hamstring curls x15-20
Min3- KB gorilla rows x14 7/arm
Min4- bike/row 30-45 sec @ consistent pace
+
B. 4 Rounds for time:
12 deadlifts
12 pull-ups/ ring rows
8 no push-up burpees