Slow Death
12 1 minute intervals:
12 Shuttle Runs @25'
Max Hand Release Pushups
Power Snatch
15 minute emom:
1-3. 65%
4-5. 70%
6-7. 75%
8. 80%
9. 85%
10-15. build to heavy single
Power Clean
15 minute emom:
1-3. 65%
4-5. 70%
6-7. 75%
8. 80%
9. 85%
10-15. build to heavy single
Front Squat
build to a heavy set of 3
*3 sec. pause in bottom
12 1 minute intervals:
12 Shuttle Runs
Max Hand Release Pushups
rest 10 minutes
10 Rounds for Time:
4 Bar Muscle-ups
4 Paralette Handstand Pushups
rest 10 minutes
300 double unders for time