Thursday 12-8-22

 

Warm Up:
Run or Row 400m
EMOM for 5 min 
8 Air Squats 
10 DB power snatch 

Skill:
Heavy Sled PULL!!! 200ft 
(reverse walk as heavy as you can)
10 Tire Flips 
20 Crab Toe Touch 
30 Twisting Mountain Climbers 

WOD:
EMOM for 10 min 
1 Power Snatch (as heavy as possible)

Rest 2 Min 

EMOM for 10 Min 
1 Hang Squat Clean 

**this workout should be just a lift a min and super heavy. If thats not your style then do the lift, then do as many reps as possible in the remaining minute of :
EMOM 1 Burpees 
EMOM 2: SA Devil Press