Strength/Skill

EMOM 10

3 Hang Power Snatch

*build in weight for the first 5, then hold for 5

Conditioning

6 Minute AMRAP

10/8 Cal Bike

6 Hang Power Snatch @ 75/55

—rest 3:00—

6 Minute AMRAP

20 yds Walking Lunges

6 Hang Power Snatch @ 75/55

Capacity Work

6 Minute AMRAP

10/8 Cal Bike

6 Dumbell Snatch

—rest 3:00—

6 Minute AMRAP

20 yds Walking Lunges OR 20 Step Ups

6 Dumbell Snatch

***If class is larger than the number of bikes, one group starts on the second AMRAP first and then they switch places for the second AMRAP.

Homework - Choose One

Snack Work

3 Sets, rest as needed between sets

10 Alternating Single Arm Bench Press (2121)

**both DB’s held at full press out and then alternating one of them down at a time.

3 Sets, rest 90 between sets

3-5 pullups (4111)

30 sec wall facing handstand hold

For Time::

100 Hollow Rocks

Conditioning

12-20 Min AMRAP @ 80% effort

9 Box Jump @ 30/24

7 Wallball @ 30/20

1 Rope Climb

Strength

EMOM 10

3 Power Clean @ 70%

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