Snatch
0-6 mins:
4RM Touch and go
6-10 mins:
2RM Touch and go
10-12mins:
Max reps, 85% 2RM
Functional Building
EMOM 6
1- 4-8 Wide grip Pull Ups
2- 12 KB Sumo Deadlift high pull, 1 x 32/ 24
Work
AMRAP 10
3 Squat Cleans, 80/ 50
9 Toes-to-Bar
10 Box Overs
Team Work In Teams of 4 Rotate every 4:00 min. for 48 min (4 rounds) 2 athletes working at a time except for the worm :) Station 1: Ski erg for cals Station 2: Rope Climbs for reps Station 3: Worm Squ
Strength 10 min. to complete: 6 x 3 Bench Press Skill Metcon 3 RFT 15 HSPU 15 KBS 24/ 16 TC, 10 min. Output In twos: Every 2:00 x 5 30 DB Thrusters Max cal. row
Gymnastic Skill EMOM 9 1- Hollow, arch, w/ accentuated lat pull 2- 8-10 Tempo Ring rows 3- 6-8 Jumping BMU Gymnastic Efficiency EMOM 8 Opt. 1: BMU Opt. 2: C2B Opt. 3: Pull-ups Power Endurance AMRAP 7