Tuesday April 11, 2023

A.

High Hang Pause Power Snatch

Every 1:30 for 12:00

3-2-1-3-2-1-1-1

B.

For Time:

32-24-16 reps of:

Calorie Row-erg

Single DB Overhead Squats, 50 lbs. (Switch hands at halfway)

20 Toes to Bar after each Round.

C.

3x10 Banded Lat Pulldowns, Rest 1:00 between sets

4x10 Double DB Skull Crushers, Rest 1:00 between sets

5x10 Double DB Prone Row, Rest 1:00 between sets

D. (Evening)

EMOM 12:00

1. 12 Deficit Push-ups (hands on 45 lb. Bumpers)

2. 10 Seated Double DB Strict Press 

3. 4 Wall Walks

4. Rest

120-130-140-130-140-150-160-160

8:38

Green Band, 15-20 lbs., 35-50 lbs. 

Done, 30 lbs., Done.