FITNESS
A. EMOM 10:
1st: 10-30s hang from pull-up bar
2nd: 30-45s plank w/ alternating shoulder taps
B. 15 min AMRAP:
10 DB snatches, alternating
20 lateral hurdle hops
10 DB snatches, alternating
20 row/bike calories
Training notes:
•DB snatch should be “moderate” weight
•Scale row/bike calories to keep that under two minutes.
Record reps completed.
PERFORMANCE
A. EMOM 10:
1st: 10-20s/side single-arm hang from pull-up bar
2nd: 30s handstand walking
Training notes:
•Do double arm hang if single-arm hang is too challenging
•Scale handstand walking to handstand holds or walking plank.
B. 15 min AMRAP:
15 hang power snatches (95/65)
60 double-unders
15 hang power snatches (95/65)
30 row/bike calories
Training notes:
•Hang power snatch should be “moderate” weight•Scale row/bike calories to keep that under two minutes.
•Reduce number of double-unders rather than scaling double-unders if possible.
Record reps completed.
