ATHLETE

A. EMOMx10:

Odd: 1 Power Clean and Jerk at 70%
Even: 0:40 Row or Bike

B. AMRAP 6:
2 Alternating 1-arm DB Snatches (1/side) (55/40) (50/35) (40/25)
2 10-meter shuttle runs
4 Alternating 1-arm DB Snatches (2/side)
4 10-meter shuttle runs
6 Alternating 1-arm DB Snatches (3/side)
6 10-meter shuttle runs…
Continue as high as possible in within the six minute time cap.

COMPETITOR

A. Snatch
3 sets of 3-Position Snatch at 70% of 1RM
Pos. 1: High Hang, “pockets”
Pos. 2: Hang, “knees”
Pos. 3: Floor

B. Clean and Jerk
EMOMx10:
Odd: 1 Power Clean and Jerk at 70%
Even: 18/15 Calorie Row
*do not exceed these numbers today.

C. Conditioning
AMRAP 6:
2 Alternating 1-arm DB Snatches (1/side), 70/50
2 10-meter shuttle runs
4 Alternating 1-arm DB Snatches (2/side), 70/50
4 10-meter shuttle runs
6 Alternating 1-arm DB Snatches (3/side), 70/50
6 10-meter shuttle runs…
Continue as high as possible in within the six minute time cap.