Thursday

CLASS PROGRAM

 

A.) EMOM 10

-below knee hang snatch

start @ 50% 

work up to heavy

 

B.) OPEN WORKOUT 16.3

 

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

 

—————————— 

 

C.) Strength

 

Deadlift

3x5@70% 

 

Stone carry  

5x100’ @ 145/95

 

D.) 0:00-13:00

 

AMRAP 13

5 strict ring pullups

10 strict ring dips

15 goblet squats 53/35

 

13:00-20:00

 

10 KB OH squats 53/35

10 box jumps 30/24” 

:30 seconds rest

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