A. Snatch + OHS - EMOM 8 - building throughout
+
16 min AMRAP
10 Burpee box jumps @ 24/20”
15 Deadlifts
20 DB Thrusters
Rx - 185/125#, 50/35#
MRx - 135/95#, 35/20#
Teens - 85/65#, 20/15#
Sport -
A1. Sandbag carry - 100ft x3
-rest 30 sec.-
A2. Max cal ski erg - 1 min x3
-rest as needed-
B1. Full bicep curl + half bicep curl - 10 + max set x2
-rest as needed-
B2. Plank on hands + push up - 30 sec. + max set x2
-rest as needed-
C. AB sprints
:30 sec. @ hard pace/:30 sec. @ recovery pace
x10 sets