A.
Warm up
B.
15 Min. EMOM
0 – 5 Min @40%
5 Hip P. Snatches
6 –10 Min. @50%
4 Mid Hang P. Snatch
11 – 15 Min. @65-70%
Low hang P. Snatch
C.
16 Min. cap
The ladies!
Grace
135lb
Clean + Jerk
30 Reps
Write down time
-3 Min. rest-
Elizabeth 95/135#
21-15-9
Clean
Ring dips
Write down time
D.
400 Meter row/run
Rx Program:
Front Squat
10 x 40%
10 x 50%
5 x 60%
5 x 65%
5 x 70%
Tricep extensions x22
10 Min. EMOM
2 Ring Muscle ups + 1 pegboard climb
