Friday
A. EMOM x 8 min
3 Below knee hang power snatch
-building load from 95#/65# or 65% of 1RM Pwoer Snatch
B. For time
Run 300m
21 Power Snatches @ 95#/65#
18 Ab mat sit-ups
Run 300m
15 Power Snatches @ 95#/65#
30 ab mat sit-ups
Run 300m
9 Power Snatches @ 95#/65#
42 Ab mat sit-ups
Essentials
A. Take 12 minutes to complete 3 sets of the following:
Front squat x5 reps+ back squat x10 reps
*you choose load and keep for all sets
B. For time:
4-6-8-10
DB or plate shuttle walks
20-16-12-8
Kettlebell swings
*row 250m or bike 10/8 cal b/t each set