6min ALT EMOM (2rds)
-:20 Hollow + :20 Arch Hold
-:30 Nose & Toes
-12 Kips
(1min rest b/w EMOMs)
9min Alt EMOM (3rds)
:40 Arch/Swing/Drift (Banded PVC Press Downs)
:60 Freestanding HS Practice
1min Rest
12min AMRAP
10 Push Jerks (155/105)
200m Run
5 Bar Muscle Ups
250m Row
17min AMRAP 15 Russian KB Swings (70/53) 30 Sit Ups 15 Box Jump Overs (24/20) 10 V-Ups Mobility Finisher
Front Squats 4 sets of 3 reps 1 sets of 2 reps Adding -then- 2 sets of 2 reps Both sets at the same weight Finish 5-10lb more than 8.27...
6 sets: Mid-thigh Snatch + 2" Below the knee Snatch Adding 4 sets: adding (50-65-70-75%) 2 sets: at 80-82% or or 5-10lb more than last...
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