A) 10:00 EMOM!
1 Power Snatch
1 Hang Snatch (UB)
*Mod:
1 Power Snatch +
1 Hang Power Snatch
0:00 – 3:00
(warm-up phase)
Do 2 sets of the above BB complex with same weight.
Suggested weight:
E: #115/75
RX: #95/65
S: #75/45
3:00-10:00
Do 1 set of the above BB complex and progressively load each minute up to min 10. If you hit failure prior to min 10, drop down to a challenging weight and
finish out the EMOM.
CF Light: AMRAP!
15 Ring Rows
12 alt. DBS
10 BFSU
100 M Run
B) Met-Con: 15:00 AMRAP!
10 O/H Squats
(or 12 BS)
E: #115/85
RX: #95/65
M/S: #85/55
E: 10 HSPU
RX: 8 HSPU
M/S: 6 HSPU attempts
(or 50 Plank Hold Shoulder Taps)
30 Double-Under’s
(or 75 Singles)