Strength : Snatch

EMOM 12m
1-6: 2 heavy reps
7-12: 1 heavy rep

  • Goal here is PR


7 Sumo DL HP 115/75
10 Pistols (alt)
12 Handstand Push-ups
15 KB Swing 53/35


S: 35/26 KB for SDLHP, Jumping Lunges for Pistols, Push-ups for HSPU

L1: 95/65 Barbell, Scaled Pistols, Ring Dips or Scaled HSPU

Rx+: 135/95, 70/53



Core : 50 Plate Getups for time (scale is weighted situps with same plate) 45/35
– EMOM perform 5 Squats with plate at chest


12m time cap


Conditioning : EMOM 20m

7 Burpees
7 Spiderman (each leg)
1 Wall Climb

30s forearm plank
5 Box Jumps


The Program

1. Strength and WOD

2. EMOM 21m
1) 50′ Yoke Carry or 20s Barbell Front Rack Hold 125% Max FS
2) 5 Bent Over Row + 5 Ring Dips
3) 15 GHD Situps

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