Warm up
Kipping Tech. on rings or bar
20 Min. Find Max Snatch
12 Min. EMOM
E: 4 P. Clean + Jerk @70%
O: 7 Burpees
5 Min. EMOM
100 Meter run
Rx Program
Bench Press
10 x 40%
10 x 50%
5 x 60%
5 x 65%
5 x 70%
15 Hollow rock sit ups
Bent over rows
5 x 5 @60% of Clean
9 Min. EMOM
8 P. Snatch TNG @50 to 60% ( Focus on technique as you cycle)
