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