11 May 2022

RX

Strength/Skill

EMOM 15
(every minute on the minute)

1 Hang snatch(above knee)

*build weight every 2/3 mins.
Focus on aggressive extension
+pullng elbows high

Workout

2 mins on/ 1 min off

18 Dual KB Front Rack
walkng lunges
30 DU/ 60 SU

Max burpee to rig in remaining
time

5 rounds

METCON

Workout

Partner Metcon (shared)

Buy in: 100 air squats

5 rounds of:

500m/450m row
20 HR Push ups
20/18 cal assault bike

Buy out: 160 Dual DB lunges

TC 35 mins