Friday, January 4, 2019

Performance
.
EMOM for 10min, alt between:
1 Snatch
9/7cals on Ski Erg
.
5 Rounds For Time of:
15 Box Jumps, 24”/20”
10 Overhead Squats, 95#/65#
4/3 Ring Muscle-Ups
.
Intermediate
.
EMOM for 10min, alt between:
1 Power Snatch
9/7cals on Ski Erg
.
5 Rounds For Time of:
15 Box Jumps, 24”/20”
10 Overhead Squats, 65#/45#
5 Strict Pull-Ups/5 Ring Dips
.
Fitness
.
EMOM for 10min, alt between:
10 DB Snatches
7/5 cals Ski Erg
.
5 Rounds For Time of:
15 Step Ups, 20”/16”
10 Overhead Squat, 45#/25#
5 Strict Pull-Ups/7Parallete Dips
.

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