Friday
A. EMOM 10 min
1 Snatch Pull + 1 Power Snatch + 1 Hang Power Snatch
-Building load every 1-2 minutes from 115#/75# based on feel
B. For total time
3 rounds
3 Wall walks
7 thrusters @ 95#/65#
rest 1:00
3 rounds
7 kipping hSPU
7 Hang Power Snatches @ 95#/65#
Essentials
A. EMOM 24 minutes
min 1: 3-4 DB power Cleans+50ft DB by side walking lunge
min 2: Max Row cals
min 3: rest
min 4: 20 jump rope + 4-6 burpees
min 5: Max Echo bike cals remaining time
min 6: rest
+
Extra Credit
3 sets
6 DB side plank powell raises/side
10 Banded external rotations/side