Wednesday
A. 1 Power Snatch + 1 Below knee hang power snatch
Every 45 seconds x10 sets
-building load every 2-3 sets from 115#/75# or 70% of 1RM PS
B. 10 minute AMRAP
15/12 cal row or echo bike 13/10 cals
9 hang power snatches @ 75#/55#
3 bar MU or 8 reps of toughest pulling movement
*If working the bar MU skill, cap at 60 seconds
Essentials
A. EMOM 16 min
Min 1- bike erg/ski erg 45 seconds at consistent pace
Min 2- hollow hold 15 + 10 sec hollow rock
Min 3- alternating DB floor press x7/arm
Min 4- 6-8 box/ plate jumps
B. 9 min AMRAP
4-6-8-10-12…
Box step-ups
Kettlebell swings
Ab-mat sit-ups