12 min EMOM – Not TnG. Work Technique
Min 1-4: 2 Snatches 50-60% 1RM
Min 5-7: 2 Sntaches 60-72.5%
Min 8-9: 1 Snatch 72.5-80%
Min 10-12: 1 Snatch 80%+
(Drop between doubles)
*if you cannot squat snatch you will be doing lots of technique work during this time*
** NO POWER SNATCHES**
5RFT
50 D/U
30 Wall Ball 20/14
20 Power Snatch 75/55
15/12 Cal Row
*24min CAP*
Reminder…. we are open Sunday!!! Granite Games Qualifier: Week 1 Individual 10 Minute AMRAP 5 Hang Squat Cleans (155/105) 7 Bar Facing Burpees Masters 40-44 10 Minute AMRAP 5 Hang Squat Cleans (155/105) 7 Bar Facing Burpees Masters 45-49 10 Minute AMRAP 5 Hang Squat Cleans (135/95) 7 Bar Facing Burpees Masters 50+ 10 Minute…
Deadlifts 6 X 4 @ 70% 25-20-15-10-5 DB Box Step Ups 50/35 ea Hand 25-20-15-10-5 Ring Dips 5-4-3-2-1 Rope Climbs 3:1
Skillz: 15 Min Handstand work WOD: 6 x 3 MIN AMRAP- 20 Walking Lunges 10 Air Squat 10 Dips Max Front Squat 135/95 (Must come from the floor) Rest 2 Min between rounds. *Score is front squats for each rd combined* **Scale as needed**
Strength/Skill – Hang Squat Cleans 5 R.F.T. 9 – Hang Squat Cleans 155/115 3 – Legless Rope Ascents
“Nutts” For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters with a 45lb plate Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving…
No 5AM today!! 12 min Alt EMOM: Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell loaded at 58% of 1RM Front Squat (For Both Lifts) 5 min AMRAP: Buy-In: 100 D/U Immediately Into… 12 Hang Snatch 75/55 4 Burpee Box Jump Overs 24/20 Rest 5 Minutes 5 min AMRAP: Buy-In: 100 D/U…