Wednesday September 16 2020


A. Power Snatch; EMOM x9 Min

1st; 3 reps

2nd; 3 reps

3rd; 3 reps

4th; 2 reps

5th; 2 reps

6th; 2 reps

7th; 1 rep

8th; 1 rep

9th; 1 rep

* start light and build to a tough, TnG is optional



Squat Clean and Jerk @ 225/155

- scale to 80% of 1rm Clean and Jerk if needed


EMOM x12 min

1st; 1-2 Rope Climbs

2nd; 2-3 Push Press @ 75-90%


Run 800m

first 200m Easy Jog

second 200m Jog

third 200m Fast Jog

Final 200m Strong Finish

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