Strength
E2MO2M for 16 Mins: 1 Squat Snatch + 1 Hang Squat Snatch up to AHAP
WOD
For Time:
EMOM for 9 Mins:
1st Mins: 16 OHS (115/80)
2nd Min: 16/12 Cal. Assault Bike
3rd Min: 16 Alt. DB Snatch (50/35)
*144/132 Reps RX
-3 Min Rest-
3 Min ME OHS (115/80)
*score is total reps from EMOM and ME
ADV WOD
For Time:
12 Bar MU
12 Squat Snatch (135/95)
4 Rope Climbs
9 Ring MU
9 Squat Snatch
3 Rope Climbs
6 Bar MU
6 Squat Snatch
2 Rope Climbs
3 Ring MU
3 Squat Snatch
1 Rope Climb
***18 Min Cutoff***
TEC WOD
30min AMRAP w/ Partner
1-Cal Row/AB (alternate each round)
2-5 Ball Slam Clusters (30/20) 10 Push-ups 15 SLSU 20 DU’s (3x Singles)
*score is Rounds+Reps+Calories (50 reps per round)
