RX

Strength/Skill

Snatch Work

EMOM 12

Min 1: 3 snatch pull + 1 power snatch

Min 2 : 2 snatch pull + 2 power snatch

Min 3 : 1 snatch pull+ 3 power snatch

(load increse for each minute if possible

 

Workout

WOD ( 10 minute clock) Rx 40kg/30kg

21-15-9

OH squats
Sit ups
Pull ups

Max cals in remaining time

 

METCON

Workout

3 mins on/ 2 mins off

400/350m row
6 Wall balls
6 Kickback bupees

Max Wall ball box step over in remaining time

6 rounds

 

SURVIVOR

Workout

AMRAP 45 min
Team of 3
P1:
1 KB Goblet Squats
1 Burpees
1 KB Swings
P2: OH Plate Hold
P3: Rest
* Add 1 rep after each partner completed round

LEARN TO MOVE

Session 1

Squat + Pressing Series