Workout of the Day

EMOM x 5 MINUTES*
5 Tempo Snatch Grip Library Deadlifts (2121)

-Rest 2:00 b/t EMOMs-

EMOM x 5 MINUTES*
3 Hang Power Snatch

*Keep Snatch Grip Library Deadlift Light-Moderate for all sets. Option to build each set on Hang Power Snatch.

(Score is Weight)

Movements:

Deadlift | Snatch

2 ROUNDS FOR TIME
1000/800m Row
50 Sit-Ups
25 Hang Power Power Snatch (115/75)|(75/55)

(Score is Time)

KG BB: (50/35)|(35/25)

Movements:

Hang Power Snatch | Power Snatch | Row | Sit-up | Snatch

IN TEAMS OF 2…

FOR TIME
3500/2750m Row*

*Alternate every 250m Row.
*P1 completes 250m Row while 2 completes AMRAP 12 Sit-Ups + 6 Hang Power Snatch (115/75)|(75/55). Switch until Row is complete. Pick up where P2 left off on AMRAP.

(Score is Time)

KG BB: (50/35)|(35/25)

Movements:

Hang Power Snatch | Power Snatch | Row | Sit-up | Snatch

At Home

VIDEO: https://vimeo.com/599502229/baa4b2a273

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
10 Samson Stretches
10 Alt. Leg Swings
10 Alt. Knee to Chest

(No Measure)

Movements:

Kettlebell Swing

EMOM x 12 MINUTES
MIN 1 – :50 Single DB Front Squat
MIN 2 – :50 Glute Bridges
MIN 3 – :50 Quadruped Hold

(Score is Weight)

Movements:

Front Squat

E2MOM x 8 SETS
20 Quad Heel Taps
10 Single DB Thrusters

-Rest Remainder b/t Sets-

(Score is Weight)

MOBILITY VIDEO:
https://vimeo.com/528458684/1506e2f101

Movements:

Thruster