STRENGTH (12 min)
12 min EMOM:
2 high hang power snatch
*aim for about 75% of 1RM across all sets
*bar in hip crease w/ long arms
(Score: Weight)
WORKOUT (15 min)
15 min AMRAP:
10 alt. DB hang clean & jerk (1x 50/35)
20/15 cal bike
30 unbroken double under
(Score: Rounds/Reps)
WORKOUT (16 min)
4 rounds for time:
200m run
20 sit up
20 DB deadlift (2x 50/35)
(Score: Time)
STRENGTH (16 min)
Every 2 min for 8 sets:
2 tempo/pause front squats (15×3)
*aim for 65-75%+ across all sets
*5 sec pause in the bottom, rest as needed at top
(Score: Weight)
WORKOUT (16 min)
16 min EMOM:
Min 1: 20/15 cal row
Min 2: max wall balls (20/14)
(Score: lowest wall ball reps in a minute)
