Strength

EMOM 10 min

1 power snatch+ 1 hang squat snatch

Add weight every other minute

 

WOD

 Buy in- 1000m row

3 rounds  

16 Alternating Kettlebell snatches 55/35

20 box jumps 24/20

 

Comp HW

EMOM 10 min

1 power clean + 1 hang squat clean

Add weight each minute  

7 min AMRAP  

3 150# slamball over yoke

3 bar muscle ups

 

Comment

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