Every 2 minutes for 12 minutes:
Build to a 2RM Hang Power Snatch
or
Fitness
Hip Thrust
Every 2 minutes for 12 minutes:
3 Reps Across with 3 second pause at the top of each rep at 85-90% of best set from last week
Accessories (for all):
EMOM for 9 minutes:
3 Hang Muscle Snatch, moderate or light weight (Snatch)
50 Second Wall Sit (Hip Thrust)
50 Second Cossack Squats, alternating
10 Seated External Rotation each side w/DB (elbow on knee)
Every 4 minutes for 16 minutes:
3 minutes of work 1 minute of rest
60 Double Unders
15 Toes to Bar
ME Wall Balls
Notes:
L1: Single Unders, Toes to Rig or V-Ups, 10/8
L2: Attempts, Knee Raises, 14/10
Rx: 20/14
Rx+: 30/20
Clean + Jerk - 70% x (1+1), 75% x (1+1) x 3
Pause Front Squat (3 sec/max speed up) - 3X3 at 80% of 1RM
Every 2:00 for 24 minutes: (alt movements)
30/26 Cal Bike Erg
30/24 Cal Row
25/20 Cal Echo
3 Rounds
On the leg press- unlocked leg press ,moderate
Heavy Sled Push and Pull X2
Weighted Side Plank X30 seconds