Warm-up:
Move Steady Through
30 Sit Ups (can use a plate)
40 Light Hang Power Snatch
50 Calories on Bike or Rower
Strength:
RX
EOMOM for 14 Minutes
Full Snatch + 2 Hang Snatch
As Heavy As Possible. Weight can move up and down across seven sets
LITE
EOMOM for 14 Minutes
6 Alt. DB Power Snatch
Met-Con
Rx
Every 2:00 for 12:00 (6 Rounds)
10 Toes to Bar
10 Clean and Jerk 135/95lbs
Scaled = Less weight or hanging knee raises
Lite
Every 2:00 for 12:00 (6 Rounds)
10 Toes to Bar or Hanging Knee Raises
10 DB Clean and Jerk
Side Work
4 Rounds:
1k on AAB
2 Pegboard Climbs
Rest :90
