Snatch EMOM (13 min total)
EMOM x 5
5 Power Snatch (95/65)
Rest 1 min
EMOM x 3
4 Power Snatch (115/75)
Rest 1 min
EMOM x 3
3 Power Snatch (135/95)
*Does not have to be touch and go*
Every 4 min x 4 sets
2nd floor run
15 Shoulder to overhead (95/65)
15 Wallballs
(*IF YOU CANT FINISH THE REPS SCALE DOWN TO 10-12 Reps)
METCON: 5 sets: Row 1000m -rest 2 minutes b/t sets- -then- 5 sets: 30 Wall Balls (20/14) (10'/9') -rest 1 minute b/t sets- Time Cap Each...
Push Press + Pause Push Jerk 3 Sets 2 Push Press + 1 Pause Push Jerk @55-60% 1RM Push Jerk 2 Sets 1 Push Press + 1 Pause Push Jerk...
Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 10 Passthrus 10 Dislocates per side 90/90 Hipswitch 10 Cat cows 10 Scapula...
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