Strength
Snatch
16 min EMOM
0-4 min
2 reps: 3 stop pull
5-8 min
3 reps: Hang High Pull
9-12 min
1 Push Press
1 OHS
1 Snatch Balance
13-16 min
2 Squat Snatch
Wod
3X
2 Min AMRAP
2 Rope Climb
15/12 Calorie Bike
Max Rep Double Unders
*score is total DU*
A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.
A. Strength EMOM X 10 minutes Min 1: 10 Cal Row Damper @ 10 Min 2: 5-10 Strict Pull-Ups or 8/arm Single Arm DB Row B. Conditioning 20 minute AMRAP W/ Partner 10 Deadlift 135#/95# 10 Pull-Ups 20 Wall B