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Essentials:
A.
12min EMOM
1. Single Arm Overhead Step Back Lunge x 4 rep per arm
2. Snatch Grip RDL x 5 reps Build in weight
3. Pike Hold x 25 sec
Or ADAPT
B.
7 Rounds For Time:
Barbell Overhead Step Back Lunge x 3 reps per leg
V-Ups x 6 reps
Kettlebell Swing x 9 reps
Fitness:
A.
12min EMOM
1. Single Arm OHS x 1 rep per arm 5 sec negative + 5 sec hold at bottom
2. Snatch RDL x 5 reps 65% of snatch
3. Handstand Hold x 25 sec
Or ADAPT
B.
7 Rounds For Time:
Overhead Squat x 3 reps 115/75
Toes to Bar x 6 reps
Kettlebell Swing x 9 reps 55/35
Performance:
A.
12min EMOM
1. Single Arm OHS x 1 rep per arm 5 sec negative + 5 sec hold at bottom
2. Banded Snatch Deadlift x 5 reps 65% of snatch
3. Behind the neck Snatch Grip Sots Press x 5 reps
Or ADAPT
B.
7 Rounds For Time:
Overhead Squat x 3 reps 165/115
Toes to Bar x 6 reps
Kettlebell Swing x 9 reps 70/55
