400m Run
10 Inchworms
then
2 Rounds of:
10 OHS 45/35
10 Snatch Balance
10 Hang Power Snatch
GET POWERFUL (12-Min)
Hang Power Snatch EMOM 8
3 Heavy Reps
Every 2:00 for 4:00
3 Heavier Reps in remaining 4 minutes
GET FIT (13-Min)
3 Roundsof:
200m Run
15 Overhead Squats 75/55
200m Row
15 Wallballs 20/14
13 Min Cap
COMPETITORS EXTRA
Row
15/12 Calories x 10
Rest :60
ATHLETES NOTE:
Hang should stay above the knee. Build gradually during the EMOM, then take your big shots during the 2:00 windows.