Snatch Strength 15 Min EMOM Min 1-5: 3 Deadlift + 2 Hang Shrug + 1 Hang High Pull Min 6-10: 3 Push Press + 2 OHS + 1 Snatch Balance Min 11-15: 1 Power Snatch + 1 Squat Snatch
Wod 100 Back Squats 95/65 Start with then continue to do 8 Push-ups EMOM CC: 5 HSPU EMOM
A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh
A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#
A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows