Strength
E2MO2M for 16 Mins: 1 Hang Squat Snatch + 2 OHS working up to AHAP
WOD
EMOM for 6 Mins:
Even: 12 Hang Squat Snatch (95/65)
Odd: 12/9 Cal. Assault Bike
-5 Min Rest-
EMOM for 4 Mins:
Even: 18 Overhead Squats (95/65)
Odd: 18/13 Cal. Assault Bike
*144/124 reps if completed RX
ADV WOD
For Total Time:
10 Power Cleans (135/95)
20/16 Cal. Row
-2 mins rest-
8 Power Cleans (155/105)
16/13 Cal. Row
-2 mins rest-
6 Power Cleans (185/125)
12/10 Cal. Row
-2 mins rest-
4 Power Cleans (205/135)
8/7 Cal. Row
***15 Min Cutoff***
TEC WOD
35min AMRAP w/ Partner
1-Calorie Row
2-100m Run, 5 burpees, 10 Goblet Squats 53/35, 15 Russian KB 53/35, 20 SLSU, 25 DU’s (3x singles)
*Include calories in the reps; each set of movements count as a round
