AM Session
A) 5 Min AMRAP
5 PJ (115/75)
10 BJ (24/20)
+
5 Min Rest
+
7 Min AMRAP
3 Ring Muscle Ups (7 C2B Sub if not efficient in Ring Muscle Up)
10 ALT DB Snatch (70/50)
+
7 Min Rest
+
10 Min AMRAP
30-20-10
Cal Row
90-60-30
DU
AMRAP w/ remaining time – Bar Muscle Ups
PM Session
A) BS @ 20X0, Work to a Tough Set of 4
B) BS @ 20X0, 4×4 @ 85% of A, 2-3 Min Rest
C) Every 75 sec, 8 Sets
2 Hang Snatch @ 75% of Snatch
D) 8 Min EMOM
1 Clean + 1 Hang Clean @70% of Clean
E) 5 Sets, 1-2 Min Rest b/t Sets
Drop Snatch + Snatch Balance @ Moderate
F) 8 Min EMOM – 5 GH Raises @40X0