Snatch Battery
Emom 4
5 Touch and go snatch, 70%
Emom 3
4 Touch and go snatches, 75%
Emom 3
3 Touch and go snatches, 80%
Aerobic Development
Amrap 21
50/35 cal Row
40 KBS 24/16
30 Burpee over the KB
40 wall balls
50 Box Overs
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Position Work
- PowerClean
- FrontSquat
- Push Jerk
Olympic Complex
On the 2.00 min
3 PowerClean
3 FrontSquat
3 Push Jerk
Strength
3-3-3-3-3
1 1/4 BackSquat
Accessory for Quality
21-15-9
Biceps curls
Ring dips/ Push ups
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