8min Emom
A) Row
B) 20-30 Mountain Climber
1min rest.

8min Emom:
A) Bike erg
B) 10-20 Russian twist.
Rest 1min.

8min Emom:
A) Ski erg
B) 10-20 KBS
Rest 1min

8min Emom
A) Echobike
B) 10-20 Sit-ups

Build up to a heavy 5. Good quality and use rack

EMOM x 35

1) row
2) 6-12 s.a devils press
3) bike
4) 10-20 box jump over
5) rest

Snatch High Pull + Hang Power Snatch

8 x ( 1+1) Start about 60% and build in

Go 1:30

Overhead Squat Every rep 2-3 Sec pause bottom & top

2-2-2-2-2

Go Every 2:30

E90S x 4

1 hang snatch + 1 snatch + 2 OHS

5x2 deadlift 90%

Front squat
X x 5

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Post 5 heaviest successful sets.

Metcon (time)

”Annie”

50-40-30-20-10 reps for time:
DU’s
Sit-ups

Timecap: 12 minutes

pk: 50-60min
400m run
5 power snatch
5 snatch balance
5 ohs
5 power clean
5 hip clean
5 split jerk