Strength
EMOM 15
1 Power Snatch
1 – 3: 55 – 60%
4 – 6: 60 – 65%
7 – 9: 65 – 70%
10 – 12: 70 – 75%
13 – 15: 75 – 80%
Conditioning
4 Rounds
10 Each Arm Kettlebell Suitcase Deadlifts (24/16) (Fx: 16/12) (Rx+: 32/24)
5 Each Arm Kettlebell Hang Snatches (24/16) (Fx: 16/12) (Rx+: 32/24)
15 Toes to Bar (Fx: 10)
Strength
E3MOM 18
1 – 3: 3 Tempo Front Squats (33×1) @60 – 65%
4 – 6: 5 Front Squats @65 – 70%
Conditioning
AMRAP 8
4 Strict Handstand Push Ups (Fx: Kipping) (Rx+: 8)
8 Overhead Lunges (135/95) (Fx: 95/65)
32 Double Unders
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Conditioning
5 Rounds
700m Run
14 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
7 Ring Muscle Ups (Fx: Chest to Bar Pull Ups)
Time Cap 40:00
Strength
Rx:
E3MOM 15
2 Tempo Overhead Squats (5555)
Fx:
E3MOM 15
3 Tempo Overhead Squats (33×3)
Conditioning
20 – 15 – 10
Burpee Box Jump Overs (24/20)
40 – 30 – 20
Wall Balls (20/14) (Rx+: 11’/10′)
