Thursday, March 28, 2019

Performance
.
EMOM for 8min:
2 Position Snatch, Ground Hang above knees
7/4 Muscle-Ups
.
For Time, complete reps of:
27-21-18-15-12-9
Box Jumps, 24”/20”
Hang Power Snatch, 75#/55#
.
Intermediate
.
EMOM for 8min:
2 Position Snatch, Ground Hang above knees
12/10 Ring Dips or Transitions
.
For Time, complete reps of:
27-21-18-15-12-9
Box Jumps, 20”/16”
Hang Power Snatch, 55#/35#
.
Fitness
.
EMOM for 8min:
2 Position Snatch, Ground Hang above knees
7/4 Muscle-Ups
.
For Time, complete reps of:
27-21-18-15-12-9
Step Ups, 20”/16”
DB Hang Power Snatch, 35#/20#
.
Burn
.
With a continuously running clock
.
AMRAP in 5 min
50 jumping pull-ups
50 lunge steps
50 sit-ups
50 DB push press
.
Rest 2 min
.
AMRAP in 10 min
50 jumping pull-ups
50 lunge steps
50 sit-ups
50 DB push press
.
Rest 2 min
.
AMRAP in 15 min
50 jumping pull-ups
50 lunge steps
50 sit-ups
50 DB push press

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