AM Session

A) 5 Min AMRAP

5 PJ (115/75)

10 BJ (24/20)

+

5 Min Rest

+

7 Min AMRAP

3 Ring Muscle Ups (7 C2B Sub if not efficient in Ring Muscle Up)

10 ALT DB Snatch (70/50)

+

7 Min Rest

+

10 Min AMRAP

30-20-10

Cal Row

90-60-30

DU

AMRAP w/ remaining time – Bar Muscle Ups

PM Session

A) BS @ 20X0, Work to a Tough Set of 4

B) BS @ 20X0, 4×4 @ 85% of A, 2-3 Min Rest

C) Every 75 sec, 8 Sets

2 Hang Snatch @ 75% of Snatch

D) 8 Min EMOM

1 Clean + 1 Hang Clean @70% of Clean

E) 5 Sets, 1-2 Min Rest b/t Sets

Drop Snatch + Snatch Balance @ Moderate

F) 8 Min EMOM – 5 GH Raises @40X0

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