March 29, 2017

A:Warm Up
00:00-12:00
10 EB Deadlifts
10 EB Snatch High Pulls
Run 3 Laps
8 Muscle Snatches
8 Overhead Squats
Run 2 Laps
6 Power Snatches
6 Snatch Balances
Run 1 Lap
4 Squat Snatches
4 Overhead squats with pause
Add weight and get ready to begin hang snatch work.

​B: Metcon (Weight)
10 Minute Alt EMOM:
Min 1: Bike 20-30s HARD
Min 2: 2 Hang Squat Snatches
*Hang Power is scaled x 5 reps
Rest 2 minutes before C

C: Metcon (Weight)
8 Minute Alternating EMOM:
M1: 30s KB Front Rack walking lunge
M2: Run 1 lap
Rest 2 minutes before D

D: Metcon (Weight)
6 Minute Alt EMOM:
M1: Heavy front rack carry (Heavier than Part C)
M2: 40s Row
Rest 2 minutes before E

E: Metcon (Weight)
4 Minute Alt EMOM:
M1: 1-2 Rope Climbs
M2: 40s Farmer Carry
Rest 2 minutes before F

F: Metcon (AMRAP - Reps)
2 Minute AMRAP:
DB or KB Thrusters
choose a weight that allows for intensity to be maintained across the 2 minutes.