12-18-2017 Monday

 

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Competitors

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Warm Up – 3 Rounds

Deadlift

Power Shrug

Scarecrow Pull

Power Snatch

Back Thruster

OHS

Snatch Balance

Hang Snatch 

 

 

 

 

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STRENGTH – 12 Minutes

 

1 Snatch + 2 Hang Snatches

 

 

 

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EMOTM –  x 10 Minutes

10 Burpees To 6' Target

12-15 Pull Ups

 

 

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5RFT: (135/95)

 

12 Deadlifts

9 Hang Power Snatches

6 OHS

 

 

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Cross Training

Warm Up – 3 Rounds

 

10 Spiderman Lunges

10 Scorpion Twists

10 Laying T-Twists

10 Reverse Crunches

10 Hanging Knee Tucks

10 Jump Squats

 

 

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Strength – 12 Minutes

 

Back Squats (9-9-6-6-3-3)

 

 

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EMOTM x 10 Minutes

 

20 Wall Balls

20 MB Sit Ups

 

 

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AmRap x 10 Minutes

 

15 DU's / 50 Jump Rope

10 Sandbag Squats

5 Box Jumps