5min Cap
400m Run
400m Row
Rest 3min
Assault BikeSprint 10sec @ 90% +
every 90sec x 6
*turn on your power and build up and try to get some max wattage by the last set
Then..,
Snatch Warm-up
Then..
EMOM x 5min.
3 Hang Power Snatch
EMOM x 5min.
2 Hang Power Snatch
immediately into;
EMOM x 5min.
3 Hang Power Cleans
EMOM x 5min.
2 Hang Power Cleans
Start light and climb as you go. If you’re advanced go to town. If you’re new, keep 3 reps every minute and focus on your technique. Be ready to start the first minute of cleans right away.
Pick two:
1.) 100 Russian Twists 45/30lb Db
2.) 3 Rounds:
1min. of DB Hammer Curls
1min. of DB Skull Crushers
1min. Rest
3.) 400m Farmer Carry with 53/35lb KBs
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