Training
morning session (10:30am)
a) warm up- 500m row, mobility
snatch warm up sets/exercises
b) snatch ladder, EMOTM
165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265 (f, f)
c) for time: 21-15-9
wall ball shots 20#
toes-to-bar
ring dips
time: 6:48
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afternoon session (2:45pm)
a) warm up- 500m row, mobility
exercise-specific sets
b) 500m row
10 burpee over the box 24"
20 toes-to-bar
30 shoulder-to-overhead 135#
40 kb swings 53#
50 double-unders
4:00 amrap: row + 44 reps (14 shoulder-to-overhead)
---rest 3:00---
6:00 amrap: row + 80 reps (20 kb swings)
---rest 3:00---
for time: 8:26
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