Performance

A) EMOM x 20-30 min

– 1 power snatch @ 115/75

– 2 overhead squats

– 3 toes to bar (or 1 bar muscle-up)

– 4 ring dips

RX+ use 135/95.

 

B) For quality:

– 100 hollow rocks

 

Fitness

A) EMOM x 20-30 min

– 4 alternating DB snatches

– 3 goblet squats

– 4 hanging knee raises

– 3 push-ups

 

B) For quality:

– 100 foot anchored strict abmat sit-ups