Friday 28th April 2017

A) EMOM 9mins:

Min1- 50 Sec rowing

Min2- 10 Strict pull ups/ring rows

Min3- 10 Empty bar Over head squats (3 second descent)

B) 7mins to find a heavy:

Hang squat snatch + TNG squat snatch

C) EMOM 5mins:

2 TNG squat snatch

D) EMOM 5mins:

1 Squat snatch

E) 5 Rounds for time:

9 Hspu

12 SDHP @L1=20kg/15kg – L2=30kg/20kg – L3=43kg/30kg

15 Goblet squats @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg