Snatch Waves

EMOM 12
1) 3 Squat Snatches
2) 2 Squat Snatches
3) 1 Squat Snatch

Add weight after every round
Last round @ max 80%

For quality, 21-15-9:

• one handed kb swing
• weighted box step up (heavy)
• GHD sit up

For 10 min

• first minute do one pull up + one burpee
• second minute 2 + 2
• third minute 3 + 3...

Rest 5 minutes

For 10 minutes

• first minute one box jump + one k2e
• second minute 2 + 2
• third minute 3 + 3...

1. Every 3 minutes, 5 rounds:

20 tuck crunches
20 Jumping lunges with plate

2. 35 Barbell windshield-wipers
(Use a weight that is challenging, but does not force you to rest between reps)

4 Rounds:
12+12 Landmine Press (AHAFA)
90sec Rest
12+12 Landmine Pull (AHAFA)
90sec Rest
(add weight to previous week)

9 x 600m

@ -5sec of avg min/500m split in 5K TEST

YGIG

Sets of 2-3. Moderate weight.

For time, 2-4-6-8-10:

• clean and jerk 135/95 lbs

200 m run between the sets

10 x 2min of work, alternating for a total of 40min (including rest periods)

2min

• 8 bw dip
• 20 kb swing 24/16
• rest of the time row for cal

2min rest

2min

• 8 deadlift 110/70kg
• 20 wb
• rest of the time bar over hop

2min rest

Record hits and misses, loads and any other details.