A.
Warm up
B.
12 Min. EMOM (complex)
0 – 3 min. @50%
2 Hip P. snatch + hang P. Snatch + hang P snatch
4 – 6 min. @60
Hang P. Snatch +Hang P. Snatch + low hang P. Snatch
7 – 9 min. @75%
Snatch grip Deadlift + power snatch + snatch
9 – 12 Min. @85%
Snatch grip deadlift + Snatch
C.
For Time (18 Min. cap)
15 Deadlift 155/105
100 Meter Tire Drag 35/45#
12 Deadlift 185/125
100 Meter Tire Drag
9 Deadlift 225/155#
100 Meter Tire Drag
6 Deadlift 255/175
100 Meter Tire Drag
3 Deadlift 285/195
Remaining time
Max Burpees
Score total rep count
D.
150 Single unders
Rx Program:
Strict Press
10 x 40%
10 x 50%
3 x 80%
3 x 85%
3 x 90%
Superset: Lateral sidebends w/ KB 15/26kg
9-6-3 FT
Bar Muscle ups
Pistol squats (R+L=1)
P.Clean + Jerk 225/155# or @75%
1000 Meter row
