CROSSFIT

STRENGTH (ALL) —

10-8-6-10-8-6* Hang Power Snatch

CHOOSE IT OR LOOSE IT

EMOM x 15 MINUTES
MIN 1&2 – AMRAP of…3 Hang Power Snatches (Athlete Choice, Mod/Mod-Heavy) + 7 Up-Downs Over Bar + 21 Double Unders*
MIN 3 – Rest

*Pick up where you left off. Reps on HPS should be performed unbroken.

(Score is Total Rounds + Reps)

SPARK

STRENGTH

EMOM x 15 MINUTES
MIN 1 – :45 DB “Double Press” Thruster*
MIN 2 – :45 Close Grip Floor Press
MIN 3 – :45 DB Pull Over

*1 Rep = 1 Squat + 2 Push Press

(Score is Reps)

SMELLERS THE FELLER

EMOM x 4 MINUTES
:45 Max Up-Downs

Into…

3 ROUNDS FOR MAX REPS
1:00 – DB Alt. Hang Snatch
1:00 – Russian KB Swing (70/53, 53/35)

Into…

EMOM x 4 MINUTES
:45 Max Burpees

(Score is Reps)