emom 8
1) bike erg
2) box jump
Work 45 s.
- score is reps from box jumps

AMRAP 8

3-6-9-12 etc
Squat Snatches
T2B
@35/53

Rx`d

AMRAP 6,

2 rope climb
40 DU

Scaled

For time:

AMRAP 6,

1 rope climb
30 DU

For quality:
10 band pull apparts
8 Banded Overhead Squat
World's Greatest Stretch, L 1 min/R 1 min
-- then --
5 min practice of criscross
-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

6x every 90s.
2 Block power snatch
+
1 OHS
75-80%

Rest day - what did you do?

BikeErg Interval
3 Min Easy
3 Min Mod (80-85 RPM)
2 Min Hardest (110+ RPM)
2 Min Hard (100+ RPM)
6 Min Hard (95 RPM)

6 Min Easy
2 Min Hardest (110+ RPM)
2 Min Hard (100+ RPM)
3 Min Mod (80-85 RPM)
6 Min Easy

1 Min Standing Sprint at Max RPM on High Damper, 1 Min Easy (55-60 RPM)
1 Min Standing Sprint at Max RPM on High Damper, 1 Min Easy (55-60 RPM)
1 Min Standing Sprint at Max RPM on High Damper, 1 Min Easy (55-60 RPM)
1 Min Standing Sprint at Max RPM on High Damper, 1 Min Easy (55-60 RPM)
1 Min Standing Sprint at Max RPM on High Damper
Total: 44 Min

EMOM 5
1 clean & jerk (70-75%)

Find 1RM clean & jerk in 15 minutes

For time
60 DB snatch (15kg)
50 WB
40 HSPU
30 pistol squats
20m OH walking lunges (30kg barbell)

TC: 14min

3-5 rounds for quality:
10 Chin-ups
15 GHD Sit-ups
1min Sandbag Bearhug Hold 60/40kg