Warm up
12 Min. EMOM
1st: 15 Cal Row
2nd: 50ft. HSW
3rd: 2 Rope Climbs or Pegboard climbs
For time
800 Meter Run
100 Push ups
150 Sit ups
200 Air Squats
800 Meter Run
300 Meter Sandbag Carry
Rx Program:
2 x 7 Hang Snatch @45-65%
3 x 5 Snatch Pulls @75%
Strict Press
10 x 50%
10 x 60%
5 x 75%
5 x 80%
5 x 85%
Superset: Lateral Sidebends w/ KB Med.
10 Min. EMOM
1st : 100 Meter tire Drag for speed (Time each drag)
2nd: Rest
