A. EMOM 10
Odd - 40 DU or 80 Singles
Even - 1 Power snatch building to 70-75%
^working on composure and keeping solid technique
+
2 Rounds for time:
1k Row
30 T2B
20 Back squats *from floor
Rx - 135/95#
Masters - 95/65#
Teens - 65/55#
Sport -
A1. Bottoms up KB walk - 50ft/per hand x4
A2. Bottoms up KB press - 5/per hand x4
B. Split Jerk - E2MOM 8 - 2 reps @ 75% then E2MOM 8 - 1 rep @ 85%
C. 5 min AMRAP
5 Burpee box jumps @ 34/30'“
5 Sand bag cleans @ 150/100#
FIT CLASS
Part A
Clamshells - 10/side x4
Rev. plank - 30 sec. x4
Part B
Ring row w/2 sec hold at top - 8-10x3
Wall sit hold - 45 sec. x3
Workout
11 min AMRAP
30 DU or 50 Singles
15 DB seated press
30 Toe Touches
15 Leg or knee raises