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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