Snatch

24 min ALT EMOM

• Odd Minutes:
  • 5 Snatches at 105lbs
  • 5 Over the Bar Burpees
• Even Minutes
  • 10 Cal Assault Bike
    

12-min AMRAP

• 12 cal row
• 24 1-arm Alt DB Snatches (50/35)
• 24 Weighted Lunges

then immediately into

For Time (cap 8:00min)

• 1,500m Row

15-min establish max

• Clean
• Hang Clean
• Jerk

Then For Time

21 – 15 – 9

• Row
• Pull-ups

then 21 – 15 – 9

• C2 Bike
• Wall Balls (30/20)

then 21 – 15 – 9

• Ski Erg
• Snatches (95/65)

5 Rounds every 4 minutes

Complete the following in under 2 minutes.

• 5 Snatches (115/65)
• 5 Bar Facing Burpees
• 15 Cal AB

The score is the accumulated time it takes to perform the five work rounds.

Buy-In (u go I go)

• Each partner 300m run in 2.5 minutes

E2.5MOM – U Go I Go (partner) Until combined 200 Snatch Reps

• 100m Run
• 12/10 Cal Assault Bike
• Max Snatches (75/55)

Buy Out

• 120 combined cals on Assault Bike

Metcon

15 min of Clean and Jerk

• 5, 5, 3, 3, 3, 1, 1, 1, 1

Work up to heavy singles

at the 15 min mark – Immediately into

For Time (15 min cap)

• 75 x Snatches (75/55)
• 2k x Row

Metcon

23 min

Buy In:

• 75 Power Snatches (75/55)

AMRAP

• 1 Shuttle Run (25ft)
• 5 Burpees

Metcon

For Time

21, 15, 9

• c2 row
• Power Snatch (95/65)

Rest 1:1 (or 5 minutes max)

21, 15, 9

• Assault Bike
• Clean and Jerk (95/65)

Metcon

For Time (20min Cap)

• 50 x Alt Dumbbell Hang Snatch
• 16 x Box Step Overs
• 40 x Alt Dumbbell Hang Snatch
• 16 x Box Step Overs
• 30 x Alt Dumbbell Hang Snatch
• 16 x Box Step Overs
• 20 x Alt Dumbbell Hang Snatch
• 16 x Box Step Overs
• 10 x Alt Dumbbell Hang Snatch
• 16 x Box Step Overs

♀︎ 35 | ♂︎ 50
♀︎♂︎ 20″ Box

Conditioning

20 min AMRAP

• 12 Cal Assault Bike
• 24 Wall Balls (20/14)
• 12 Cal Row
• 24 1-Arm Alt Dumbbell Snatches (50/35)
• 12 Burpees
• 24 Pull-Ups