Fitness
A. EMOM – 10 Mins
Even – 10 x Russian Swings
Odd – 20 Sec Side Plank (Palms) – both sides
B. Complete AFAP
30 – 20 – 10
Push-ups
Sit-ups
Squats
Performance
A. EMOM – 10 Mins
Even – 3 x Power Snatches
Odd – 3 x Push Presses
Weights should be the same weight for the snatch and push presses
B. AFAP
30 – 20 – 10
T2B
American Swings @ 1.5 pood/1 pood
Double-unders (3:1 singles to doubles)
Sport
A. EMOM – 10 Mins
5 x TNG Squat Snatches @ 135lb/95lb
10 x C2B Pull-ups
B. AFAP
5 – 3 – 1
Power Snatch @ 195lb/125lb
30 – 20 – 10
Wallballs @ 20lb/14lb
90 – 60 – 30
Double-unders
First round is: 5 x PS, 30 x WB, 90 x DU..
Games Track 2014
A. 12 Min AMRAP
10 x Calorie Airdyne
20 x Ball slams @ 20lb/15lb
B. AFAP
50 x Alternating Dumbbell Snatches @ 55lb/35lb
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