Friday
A. Hang Power Snatch
9 min EMOM
x3 reps EMOM x3 minutes
x2 reps EMOM x3 minutes
x1 rep EMOM x3 minutes
building load from 115#/75# or 70% of 1RM Power Snatch
B. For time
5-4-3-2-1
Wall walk or DB overhead shuttle carry
10-8-6-4-2
Power Snatch @ 115#/75#
15-12-9-6-3
CTB pull-ups
Essentials
7 minute AMRAP
2-4-6-8-10…
Bench Press
1-2-3-4-5…
Goblet atlas lunge
rest 2:00
7 minute AMRAP
3 shuttle runs
2-4-6-8-10…
line facing burpees
rest 2:00
7 minute AMRAP
Row/bike 8/6 cals
2-4-6-8-10…
Sumo deadlift high-pulls