Part A: Snatch EMOM
1 Power Snatch + 1 Full Snatch
EMOM for 8 minutes at 80%
Part B:
For time -
40-30-20-10
GHD Sit Ups/ sit-ups and HSPU
+ 3 rope climbs after every set
Part A: Snatch EMOM
1 Power Snatch + 1 Full Snatch
EMOM for 8 minutes at 80%
Part B:
For time -
40-30-20-10
GHD Sit Ups/ sit-ups and HSPU
+ 3 rope climbs after every set
On the 9 minutes x 5
Round 1
1 km run
160 feet of Farmer Carry 32kgs/24kgs
Round 2
1 km row
160 feet of burpee broad jumps
Round 3
1 km run
160 feet of lunging with one 50/35lbs DB held on your back
Round 4
1 km row
160 feet of sandbag carry 150/100
Round 5
Run 400m
Row 400m
80 Burpee Broad Jump
80 feet of lunging with one 50/35lbs DB held on your back