Workout

EMOM x 21 MINUTES

MIN 1 - 1, 2, or 3 Rope Climbs*

MIN 2 - 7 TTB + 100m Sprint

MIN 3 - 10 Alt. DB Snatch (Athlete Choice, Heavy)

Capacity Work  

MIN 1- 2 rope lay to stand

MIN 2- 7 knee raises+ 2 shuttle sprints  

MIN 3- 10 alt. DB snatch  

*Athlete choice on number and style. Can be legless or with legs. Need to choose at start of the workout and hold for entire EMOM.

 

Homework

Make up  

or

REST  

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