W1

Thursday- Snatch Int + SL/Pull Sport EMOM + Mixed MAP

3 sets not for time:

45 Double Unders

12 Wallball, 20#

3 Wall Walks

+

A. Snatch, 1/30 sec for 5-10 reps @ 60-70% into 1/45 sec for 5 @ 70-80%, 1/60 sec for 5 @ 80-90%

+

12 min EMOM

1st- 10 Steps Double KB Front Rack Lunges, 53#/H

2nd- 1 Legless rope Climb

+

3 sets @ high consistent effort

Row 500m

20 Thrusters, 45#

12 Toes to Bar

15 Box Jump Overs, 24”

Rest 3 min b/w sets

Warm up done

Struggled a little with the DUs first round.

A. 145x5, 165x5, 185x 5,  missed the last one, reset hit it. 

Emom done

Lunges got spicy. 

1) 4:20

2) 4:32

3) 4:54