Jess

Jess

Fitness:

A.) EMOM – 10 min.

Odd – 5 Ring rows / 5 Push up

Even – Sprint Grass and back

B.) 18 min AMRAP w/Partner

You go I go (1 round)

6 Pull Ups

12 Air Squats

6 Box Step Ups (24/20)

6 Burpees

Performance:

A.) EMOM – 10 min.

Odd – 3 Strict PU / 1 MU

Even – Sprint to grass and back

B.) 18 min AMRAP w/Partner

You go I go (1 round)

6 C2B

6 Pistols (3 each leg)

6 Box Jumps (24/20)

6 Burpees

Competitor:

A.) EMOM – 10 min.

Odd – Strict MU’s (2/1)

Even – Sprint to grass and back

B.) 18 min AMRAP (w/partner or indv)

2 MU

4 Pistol (4 each leg)

6 Box Jump (30/24)

8 Burpees

C.) Work up to a 3 rep max TNG power snatch, then do 2 more

sets at 10-20 less pounds Focus on movement efficiency.