10 Calorie Assault Bike
6 PVC Mid Shin Full Snatch
6 PVC High Hang Full Snatch
6 PVC Overhead Squats
Strength/Lift #1: Pwr Snatch + Hang Squat Snatch + OH Squat 65-70%
E90S x 6 (Total of 9 minutes)
---
Strength/Lift #2: 3 Box Squats @50–60% - EMOM x 8
1” above parallel - focus on speed off the box
---
WOD: Part A - 7 Mins
3-6-9-12- etc…
Band Pull Ups L1, Pull Ups L2, C2B Pull Ups L3
Burpee - 12” Target or Jump
*Rest 3 Mins
Part B - 7 Mins
3-6-9-12-etc….
Hang Knee Raise L1, T2B L2&L3
Push Ups L1, HSPU L2&L3
------