A. Push Press- build to the heaviest 3 reps possible in 10 minutes.
B. EMOM for 12 min
Even Min- 6-8 Thrusters-75/55
Odd Min- 8-10 Slam Balls-30/20
-goal is to maintain highest rep total ( 8 Thrusters, 10 Slam Ball) and at the minimum (6 Thrusters, 8 Slam Ball) perfect score would be 108 reps.
C. EMOM for 12 min
Even Min- 10 Burpees
Odd Min- 10 KBS- LI-53/35, LII-70/53
-goal is maintain all the reps through 12 min.
A. 2 sets, not for time of:
40 Double Unders
6 Alternating Pistols (each leg)
30-45 sec Nose to Wall HS Hold
B. EMOM for 30 min
Min 1- 250/200 m Row (male/female)
Min 2- 8-10 HSPU
Min 3- 5 Power Snatches @75% (of 1RM Power Snatch)
-goal is maintain the reps within the given minute.Posted on: March 25, 2014admin