EMOM 10 Minutes
1 Pause Squat Snatch
Start on the floor raise bar to knees, count to three and go. Go heavy but drop weight after any misses or pressouts. Do not exceed 90% of snatch.
8 RFT: Row/Runs and Snatches
8 rounds for time of:
Row/Run, 200 m
10 Snatches, 75/55 lbs
Alternate 200m run with 200m row every round
4 x 10 Snatch high pull from mid thigh
Wear straps and work as heavy as you can pull the bar to the collar bone.
30:00 AMRAP with HR @ 140-150BPM of:
100′ HS Walk
25 GHD Sit-ups
*Don’t do the capacity unless you do the first buyout.
Seriously everyone who wants to do this one needs the first more than the capacity.
Yes I know you have competitions coming up.
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