Warm up (10 Min.)
5 Min. EMOM
5 Muscle squat snatch @40 – 50%
8 Min. EMOM
E: Max Effot Power Snatches @75%
O: Rest
13 Min. AMRAP
20 Ring dips
20 V Sit ups
20 Pistol squats
20 Deadlift 125/185#
20 Cal row
400 Meter Sandball carry
Rx Program:
Front Squat
10 x 50%
10 x 60%
5 x 75%
5 x 80%
5 x 85%
Superset:
Tricep extensions x 22
20-15-10
GHD Sit ups
Pistol Squats
