WOD

EMOM 10 min of:
1 Hang Power Snatch

EMOM 10 min of:
1 Hang Squat Snatch

E4MOM for 12 min of:
10 Overhead Squats

*Rest as needed between EMOMs
*Compare 09.27.2024 for Hang Power Snatch.
*Compare 06.03.2024 for Hang Squat Snatch.
*Compare 11.08.2024 for Overhead Squat.

REST DAY!
Get out of the gym.

Amrap 40 minutes of:
1000m Air Bike
50m Farmer's Carry
5 Burpee Box Jump Overs, 24"/20"
5 Toes-to-bar

*You choose load to carry.

For time:
15 Pull-ups, strict
15 Squat Cleans
15 Push Press or Jerk

For Time:
15 Pull-ups, strict
15 Squat Clean
15 Push Press or Jerk

For time:
15 Pull-ups, strict
15 Squat Cleans
15 Push Press or Jerk

*3 min rest between each.
Loads are based off of your 1RM Squat Clean & Jerk. Use 65% for the 1st interval, 60% for the 2nd interval & use 55% for the last interval.

For time:
3 x 800m

Rest as needed.
*Compare to 07.09.2024