A. Coaches Warm up
B. 11 Min. EMOM
1 – 3 Min.
Hip P. Snatch + Hang P. Snatch + 2 O/H Squats @40 to 50%
4th Min. Change weights
5 – 7 Min.
Hang P. Snatch + P. Snatch + Snatch @65%
8th Min. Change weights
9 – 11 Min.
2 Snatch TNG @75%
C. 15 Min. AMRAP
9 Thrusters 85/115#
9 Jumpover bar burpees
35 Double unders
D. 400 Meter Row
Rx Program
Front Squats
10 x @50%
10 X @60%
5 x @75%
5 x @80%
5 x @85%
Lateral Sidebends
Snatch Grip RDL’s
5 x 5 @75% of Snatch
9 Min. AMRAP
9 DB Power cleans 50/70#
25ft Walking lunges w/DB
9 C2B
