10min EMOM
3 Power Snatches
Increase weight every set or every other. Must be touch and go’s
WOD
EMOM Style WOD. Works start every minute.
Min 1-2-3
1 – OHS (95/65)
2 – Burpees
3 – T2B
Min 4-5-6
2- OHS
3 Burpees
4 T2B
Min 7-8-9
3 OHS
4 Burpees
5 T2B
Min 10-11-12
4 OHS
5 Burpees
6 T2B
Etc…
Go until unable to complete rep scheme in alotted time.
Cashout– 50 sit-ups for Time
Strength 1
Clean Complex
1 Power Clean + 2 Hang Squat Clean + 1 FS + 1 Jerk
6 sets
Strength 2
Bench
8-8-8-8-8
Lateral Raises
8-8-8-8
WOD
Row 1500m for Time
Warm-up
Sprint Warm up drills
SKill
For Time
Run 400m
Rest 1min
Run 200m
Rest 1min
Run 400m
Rest 1min
Run 200m
Rest 1min
Run 400m
Partner WOD
Complete in order…
100 WB (20/14)
80 Walking DB Lunges (50/35)
60 WBSU’s
40 Hang Power Snatches (95/65)
20 T2B
10 Turkish Get ups (35/20)
