Monday
0:00 - 10:00
A)
10 min emom
3 x muscle snatches
15:00 - 27:00
B)
12 emom
1 x power snatch
1 x hang snatch
34:00 - 50:00
C)
5 rds
8 x dumbell power snatches (22.5,15kg)
12 x burpee box jump overs
(16 min cap)
Accessories
5 x max strict hspu
5 x 10 strict reverse grip pull ups
5 x 10 barbell rows
5 x 10-15 weighted back extenstions