Wednesday, September 22, 2021

Performance

Every 3min x 4 sets:
3 Position Power Snatch (floor, knees, hips)
ME Strict Unbroken Pull Ups

AMRAP in 15min of:
5 Hang Power Snatch, 135#/95#
10 Burpee Pull-Ups
1512cal Assault Bike

Intermediate

Every 3min x 4 sets:
3 Position Power Snatch
45sec ME Strict Pull Ups

AMRAP in 15min of:
5 Hang Power Snatch, 115#/75#
10 Burpee Pull-Ups
1512cal Assault Bike

Fitness

Every 3min x 4 sets:
3 Hang Power Snatch
12 Ring Rows
45sec Plank Hold

AMRAP in 15min of:
10 Hang DB Snatch, 25#/20#, 5 ea arm
10 Burpees
10 Pull Ups (toe assist or banded)
10cal Assault Bike

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