Power Snatch Practice

& Tabata Echo Bike

THEN

21 Minute EMOM:

1. 10 Power Snatches (95/63)

2. 10 Box Jumps (30"/24")

3. :30 Max Calorie Row

MOD:

1min | Puppy dog

2min | Seated forward fold

Front Squat - 5x3

THEN

For time:

50 Double Unders

20 Thrusters (95/63)

20 Pull-ups

50 Double Unders

15 Thrusters (95/63)

15 Pull-ups

50 Double Unders

10 Thrusters (95/63)

10 Pull-ups

50 Double Unders

5 Thrusters (95/63)

5 Pull-ups

50 Double Unders

MOD:

1min | Thread the needle L&R

1min | Foam roll Quadriceps L&R

Deadlift - 3x5

THEN

For time:

Row 25/20 Calories

20 Deadlifts (185/123)

25 Toes to Bar

20 Push-ups

20 Deadlifts (185/123)

25 Toes to Bar

20 Push-ups

Row 25/20 Calories

MOD:

1min | Cat/Cow

1min | Kettlebell psoas release L

1min | Kettlebell psoas release R

In teams of 2, AMRAP in 32 Minutes:

Row 800m

32 Box Jump-overs

34 Push-ups

36 American Kettlebell Swings (55/35)

38 Kettlebell Push Press (55/35)

40 Partner Medicine Ball Sit-ups

**Rest 3 Minutes**

Then :30/:30 Planks for 5 minutes

MOD:

2min | PVC work

2min | Seated forward fold

Gymnastics Practice - Muscle ups & Handstand Push-ups

THEN

"Nate" AMRAP in 20 minutes:

2 Muscle-ups

4 Handstand Push-ups

8 American Kettlebell Swings (70/55)

**Compare to 9/19/18**

MOD:

1min | Childs pose to scorpion

2x:30sec | Banded lat extension L&R