EMOM x 21 MINUTES*
MIN 1 - 200m Run
MIN 2 - 12 Box Jump Over (24/20)**
MIN 3 - 12 HSPU (Open Standard)

*Should be able to complete each assignment in less than :50 at a moderate-ish pace. If the numbers are too high, adjust down to meet the pace and the time demands.
**Both feet must come to the top of the box

(No Measure)

AMRAP x 8 MINUTES*
5 Inch Worms
5 Behind the Neck Snatch Grip PVC Presses
5 Back Rack PVC Jumping Squats
10 Alt. Cossack Squats (PVC Optional)
5 Muscle Snatch

*Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round.

3 SETS FOR QUALITY
4 Hang Snatch High Pull
+
3 Hang Muscle Snatch
+
2 Overhead Squat
+
1 Hang Squat Snatch

*Sets 1 / 2 with empty barbell. Set 3 with light load.

(No Measure)

5 ROUNDS FOR TIME
500/400m Row
9 Hang Squat Snatches (115/75)|(75/55)

(Score is Time)

2-3 SETS FOR QUALITY
1:00 Side Plank (R)
1:00 Elbow Plank
1:00 Side Plank (L)

-Rest 1:00 b/t Sets-

(No Measure)