Main – WOD
(No Measure)
EMOM x 12:
2 Shoulder Press @ 60% 1RM (From the rack)
Rx+ =
50% 1RM + 25% BR
*Partner up. Partner #1 goes at the top of every minute while partner #2 goes at the 30 second mark. Don’t use clamps to save time on weight change. Reps should be as fast as possible (<1 second per rep)
Metcon (AMRAP – Reps)
Tabata:
Power Snatch
Row for calories
Push-ups
Air Squats
Rx =
40% 1RM Hang Power Snatch (or empty barbell)
*Score is the total reps accumulated
Cash Out
Strict supine ring rows:
3 x max reps
Rx+ =
Feet on box/bench
