5 x 5 Push press

• leave two reps in the tank
• rest as needed btw sets

Emom 16
min 1 - rowing x 40 sec
min 2 - box jumps overs x 12-16
min 3 - db snatches x 12-16
min 4 - rest

7 rounds:

• 1 min row
• 1 min dumbbell snatches
• 1 min rest

Score is the calories burned + reps in snatches

WORKOUT 19.3

For time:

200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

Scaled: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl
Women use 35-lb. dumbbell and 20-in. box, perform
front-rack lunges, 5-in. elevated strict HSPU and bear
craw

(

)

5 sets
5 Push Press + 2 Push Jerks

Snatch Technique

Focus on smooth quality reps described by the coach!

then

2 Hang squat snatch + OHS

Set 1) @50%
Set 2) @55%
Set 3) @60%
Set 4) @65%

EMOM 16:

1. 20+20 sec. 1-leg glute bridge with db
2. 20+20 sec. 1-leg deadlift with db
3. 40 sec. renegade row with two db´s
4. rest

4 rounds for quality:

5 (weighted) strict pull up
5 (weighted ring) dip
10 French press w. bar
15-20 bicep curl w. bar

Working light triples from the rack
Main focus is technique.

Hollow Rock