Strength/Weightlifting
4x - 1 Power Snatch + 1 Low Hang Power Snatch + 1 High Hang Power Snatch
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Comp Track
For time:
Row, 400 m
30 Overhead Squats, 55/75
Row, 400 m
20 Overhead Squats
Row, 400 m
10 Overhead Squats
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Progress Track
For time:
Run, 400 m
30 Overhead Squats, 35/45
Run, 400 m
20 Overhead Squats, 35/45
Run, 400 m
10 Overhead Squats, 35/45

Comp Track
6 RNDs For Time
16/20 Echo Bike Calories
15 Lateral Burpee Box Jump Overs, 20/24
10 Power Cleans, 95/135
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Progress Track
6 RNDs For Time
16/20 Echo Bike Calories
15 Lateral Burpee Box Step Overs
10 Power Cleans, 65/95

Strength/Weightlifting
4 RNDs For Quality
8 Romanian Deadlifts, pick load
4 Tall Box Jumps, pick height
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Comp Track
16 Min AMRAP
9/12 Row Cals
5 Strict Pull-ups
10 Push-ups
15 Air Squats
9/12 Bike Cals
5 Chest To Bar
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Progress Track
16 Min AMRAP
9/12 Row Cals
5 Negative Pull-ups
10 Push-ups
15 Air Squats
9/12 Bike Cals
5 Jumping Chest To Bar

Strength/Weightlifting
E2MOM - 12 Mins
1 Tempo Back Squat + 2 Back Squats
*3 Secs Down, 2 Secs Pause, Drive up
AHAP
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Comp Track
5 RNDs For Time
16/20 Row Calories
10 HSPUs
6 Bar Muscle-ups
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Progress Track
5 RNDs For Time
16/20 Row Calories
10 Box HSPUs
6 Jumping Bar Muscle-ups

Partner Day
40 RNDs For Time (30 Min Time Cap)
1 Deadlift, 225/315
3 DB Devil Press, 2x 25/35
5 Wall Balls, 14/20

 'Partner Day'
30 Min AMRAP
8 Bike Cals
8 DB Snatches
8 DB Step Overs
*YGIG

Open Gym Sunday