A. Hang Power Snatch + OHS
5-5-4-3-3
*On first 2 reps of each set, 1s pause at hip, 1s pause at knee for the HPS and 3s pause in OHS
B. AGOQ #4
AMRAP 5
9 HSPU
6 BF Burpees
3 Snatch 165/115
A. AGOQ #2
4 RFT – 15min Cap
25 CTB
5 Cleans 245/170
B1. Lateral Plate Raise w/ 1s pause 3×10
B2. Lateral Plank 3×30-60s each side
C. Pec/Delt Lacrosse Ball Smash
A. AGOC Workout 1
For time – 10min Cap
4 thrusters 135/95
1 15-ft. rope ascent
8 thrusters
2 15-ft. rope ascents
12 thrusters
3 15-ft. rope ascents
B1. GHD Raise 3×8-12
B2. Bentover Row (BB) 3×8
B3. V-Ups or Tuck Ups 3×15-25
A. EMOM 24
1: 3-6 BMU or 8-12 TTB
2: 10 DB/KB STOH each arm
3: Power Clean + Squat Clean @70-75%
4: 150-200m Run
B.
Mobility/Accessory
Pigeon 2min each
Crossover Symmetry Recovery
A. EMOM 8
2 Snatch
B. EMOM 8
1 Snatch
C. 10 rounds
250/200m Row
rest 1min
A. Mainsite 180301 – Double Helen
3 RFT
800m Run
42 KB Swing 53/35
24 Pull Ups
B. Accumulate 3mins L-Sit
