EMOM x 20 Odd: 200m run Even: 1 power clean + 1 hang squat clean (80% of 1 rep max) + 5 pull-ups Stability: 50 Band pull aparts 50 banded good mornings

  Teams of 3 One athlete works at a time: 100 Pull ups 100 walking lunge steps 100 Box Jumps, 24/20 100 KBS, 70/53 100 Box Jumps, 24/20 100 walking lunge steps 100 Pull ups

1.  For time: 10-9-8-7-6-5-4-3-2-1 Power Cleans, 135/95 200m Run after every set of PC.

1.  “Surfer on Acid” 3 RFT: 400m Run 21 Burpees 3.  Front Squats 4×4 ** 4.  Close Grip Bench 4×8

1.   For Time 100 Double Unders, followed by: 3 RFT: 15 Deads, 225/155 – scale as needed 21 V ups Followed by:  100 Double Unders ** 2.  Snatch Complex A.  Work up to a heavy set of: Snatch Clean + Hang Squat Snatch + Squat Snatch B.  5×1 Squat Snatch, with the same weight you […]