WEDNESDAY 240327

WORK CAPACITY:

On a 35:00 Running Clock:

0:00-20:00

EMOM for 20 minutes complete

Min 1 - 15/12 Calorie Row

Min 2 - 8-15 Chest to Bar Pull Ups

Min 3 - 3 Power Snatch + 3 Overhead Squats + 3 Squat Snatch (115/75)

Min 4 - Rest

20:00-23:00 Rest

23:00-35:00

In 12:00

Establish a Heavy Snatch Single

MONDAY 240318

WORK CAPACITY:

4 round of:

AMRAP in 3 minutes / 1:00 Rest

15 Wall Balls (20/14)

12 Toes to Bar

9 Hang Power Cleans (155/105)

STRENGTH:

AMRAP in 12 minutes of:

50ft Double Dumbbell Walking Lunge* (50/35)

1:00 Rest

*Set 1. Farmers Carry. Set 2. Front Rack. Set 3. Overhead.

Then back to Set 1. Set 2. Set 3.....