Friday 10.4


Strength: Snatch
EMOM 12m
1-6: 1 Power + 1 Squat, work to medium-heavy
7-12: 1 Squat Snatch, work for 1rm

WOD: For Time
25 TTB
50 Double Unders
15 Hang Squat Cleans 95/65
50 Double Unders
25 TTB
– Rest until 6 minutes on clock, then @ 6 minutes complete:
15 TTB
50 Double Unders
13 Hang Squat Cleans
50 Double Unders
15 TTB


Core: 10m AMRAP
10 (each side) standing crunches w KB
15 Russian Swings
15 Hollow Rocks
15 Alternating Supermans/Dead Bug

Conditioning: 14m AMRAP
20 TTB or Scale
40 Double Unders
15 Wall Ball
15 KB Swings full OH
20 Situps

The Program

1. Strength and WOD

2. E90S for 8 Sets
3 Front Squat, heaviest able
10 KB Swings 70/53

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