EMOM-
10 Snatch 95/65 10 sit up
9 Snatch 105/75, 9 sit up
8 Snatch 115/80, 8 sit up
7 Snatch 125/85, 7 sit up
6 Snatch 135/95, 6 sit up
5 Snatch 145/ 105, 5 sit up
4 Snatch 155/115, 4 sit up
3 Snatch 165/120, 3 sit up
2 Snatch 175/125, 2 sit up
1 Snatch 185/135, 1 sit up
4x (400m, 90sec rest, 200m) rest 3min
*Scale as needed*
Don’t forget to register for 31 Heroes. See link on our FB page. 5 Rounds for time: 75 Double-unders 15 Burpee Chest to bar Pull-ups
Strength/Skill – Box Squat 5-5-5-3-3-1 7 min AMRAP 10 Medi-Ball Cleans 10 Ring Push-ups/Deficit/Hand Release Rest 3 Mins 7 min AMRAP 5 Push Jerks 185/135 20 D.U.”s
10 min EMOM 1 Snatch @ 70% 10 KB Swings 53/35 15 Burpee Box Jump Overs (24/20) 20 KB Swings 15 Burpee Box Jump Overs 30 KB Swings 15 Burpee Box Jump Overs 40 KB Swings 15 Burpee Box Jump Overs 50 KB Swings 15 Burpee Box Jump Overs
“Annie” 10 min to establish a heavy 3 rep Front Squat Every 3 min for 5 sets 3 Front squats and 5 Back Squats with the same weight.
Strength/Skill – Deadlift 3-3-3-3-3 90% of 1RM E.M.O.M. for 8 minutes 3 Power Cleans 205/165 . Rest 3 Minutes A.M.R.A.P – 7 Minutes 7 Weighted ab-mat s/u’s 40/20 (D.B. Under chin) 14 Air Squats 21 Mountain Climbers (Knees touch elbow on every rep)
EMOM 10 Minutes: ODD: 5-10 toes to bar EVEN: 6-12 push ups On the 3-minute for 30 minutes: 5 Deadlifts 275/185 5 Burpee Box Jumps 24/20 20/15 Calorie Row