Friday, September 5 2014

A. Snatch- Work up to heavy Snatch or Power Snatch

B. 12:00 EMOM (both otm, -1 rep if can’t complete otm)

4 Hang Power Snatch (M: 135/115/95/75.. W: 95/75/65/55)

8 Ring Dips

REST 2:00

C. 6:00 AMRAP

10 Hollow Rocks

10 Supermans (:02 pause)

20 DU

ENDURANCE
A. 3 Rounds- Burpees- 1:00 Work/1:00 Rest

B. 12:00 EMOM (all otm)

4 Front Squats

6 Lateral Burpee Box Overs

8 AbMat Sit-ups

C. 3 Rounds Jump Lunges- 1:00 Work/1:00 Rest