ATHLETE
A. Snatch EMOM 10*
1 Squat Snatch OR 1 Power Snatch + 1 Overhead Squat
*add weight when possible
B. EMOMx12
Min 1: 12/10 Cal Assault Bike
Min 2: 15/12 Calorie Row
Min 3: 30-50 Double unders
COMPETITOR
A. Snatch
EMOM for as long as possible: Start at 95/65# and add 10-20# every minute for as long as possible.
B. Overhead Squat
3×2
C. 5 Rounds:
12 Burpees to 6″ target
12 KBS (70/53)
REGIONAL
1. Snatch
EMOM for as long as possible: Start at 95/65# and add 10-20# every minute for as long as possible.
2. Snatch Grip Push Press
3×2
3. Overhead Squat
3×2
4. Conditioning
21 – 15 – 9:
Deadlifts, 315/225
Box Jumps, 30/24″
5. Gymnastics Conditioning
3 RFT:
2 Legless Rope Climbs
50′ HS Walk
25 GHDSU
50′ HS Walk
2 Rope Climbs
2 minute Rest
