Monday!
Strength:
10:00 (progressively loading) EMOM:
(1 set every minute: UB) BB Complex!
1 Power Snatch
1 Hang (full) Snatch +
1 OHS
Starting weight:
E: #95+/65+
RX: #85/55
M/S: #75/45
Strength MOD:
1 Power Snatch
+ 1 Hang Power Snatch or a 2 Rep Heavy Hang Power Snatch!
Strength Alternative:
12:00 AMRAP!
10 Hang Power Snatches
or 25 OH Swings #44/25
100 M Run
15 Double Knee Hugs
Met Con:
For Time (15:00)
Roberts B-Day WOD!
12-28-77 (38)
E:
12 HSPU
28 G2O (any way from the ground) #75/45 DB
12 HSPU
77 Alt. Split Jump Lunges
12 HSPU
38 Burpees
*Women ONLY: 12 Alt. DB Dead Cleans (to compensate for weight variance).
RX:
28 G2O (any way from the ground) #45/35 DB
12 HSPU
77 Alt. Split Jump Lunges
12 HSPU
38 Burpees
12 HSPU
M/S:
28 G2O (any way from the ground) #35/25 DB
12 HSPU
(12 assisted HSPU or
6 C2G Walk Outs)
77 Alt. Split Jump Lunges (38 Alt. Lunges)
12 HSPU (same MOD as above)
38 Burpees
12 Alt. Dead DB Cleans