| Snatch (21:00) | |
| Build to a Heavy Set of 3 in 15:00 | |
| Then, reduce to the weight to around 50-70% of above and perform: | |
| 8 Touch & Go Snatches Every 1:45 x 3 (5:15) | |
| *Power or Squat | |
| METCON (16:00) | |
| EMOM 16: | |
| Min 1) 15/12 Cal Row | |
| Min 2) 10 Thrusters (Athlete choice weight) | |
| Min 3) 5 Ring Muscle Up | |
| Min 4) Rest | |
| SCORE = weight on Thrusters | |
| EXTRA WORK: | |
| In 15:00, build to a heavy set of 6 on front squat | |
| Then, 5:00 for 2×6 @ 90% of that set | |
| 5, 6, 8 Strict Weighted Pull Up OR Chin Up (SCALE: A) Negatives (1/2 the amount of reps) — B) Band — C) Seated Ring Pull Up — D) Ring Rows) | |
| Every 2:00 4: | |
| 12 SIngle Arm DB Overhead Squat (alternate arms each interval) OR 8 Barbell Overhead Squat (athlete choice) | |
| 15/12 Cal Ski |
Menu
QUICK LINKS
POWERED BY
WE PARTNER WITH
OFFICIAL PARTNER
