STRENGTH – Snatch 3 min EMOM 5 Hang Muscle Snatch 3 min EMOM (increase load) 4 Hang Power Snatch 3 min EMOM 3 Hang Squat Snatch
CONDITIONING 50 Thruster (95#/65#) 4 Burpees EMOM
Clock starts, 4 Burpees, then as many thrusters as you can do, completing 4 burpees at the top of each min. The wod is complete when you have done 50 thrusters – 15 min time cap – Add 1 second to your time for ever incomplete thruster.
12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups
A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows
A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike