Friday

W2
Friday- Gym Warm Up + Snatch Int + SL/MU EMOM + Mixed MAP 5/3
3 sets not for time:
10-12 Toes to Bar
10-12 Kipping HSPU’s
45 Double Unders
+
A. Snatch Cluster, 3 x 3.3, rest 10 sec + 2 min
+
12 min EMOM
1st- 6 Steps Front Rack Lunges + 2 Front Squats, 205#
2nd- 10-12 CTB Pull-Ups **note reps completed
Rest 4 min
3 sets @ high consistent effort, mix and match order each set
Row 30 Cals
20 Wallballs, 30#
6 Muscle Ups
15 Power Snatch, 75#
10 Burpee Box Jumps, 24”
Rest 3 min b/w sets


Warm up - done

A. 185/185/205

EMOM - Done 12reps on all 

Forgot to record the 3 sets.  I think I was around 8min on all.