Hang Power Snatch Build Up E3MOM
16 – 12 – 8 – 4 – 1
4 Rounds For Time: (20min cap)
16/12 Calorie Row/Bike
16 Hang Power Snatch
2 Rope Climbs 15’ RX+ 1 legless/1 legs MRX 2/10’ or 1/15’
Rest 1min after Each Round
Barbell Loads = 95/65 RX+135/95 MRX 75/55
Core & Overhead Development
20 Skin the Cats
20 One Arm Kettlebell/Dumbbell Power Snatch (20ea)
100m Double Kettlebell/Dumbbell Overhead Walk
1min Plank Bird Dog Hold Left/Right
1min Hollow Hold
1min Plank Bird Dog Hold Right/Left
1min Barbell Overhead Squat Hold 1” over WallBall
A. 95 up to 165
, rr)
B. 14:46 scaled life (95,
C.
a) 50(16), 105 (12), 140(4), 140 (4), 155(1)/175(1)
b) 17:05 Rx
A. 95-115-135-155-185
B. 13:45 Rx
75-85-105-115-125
RX+ everything
3+12 scaled bc I forgot the rest
95(16)-115(12)-135(8)-165(4)-195(1)
14:19 rx row. (1 legless, 1 regular rope climb each round)
Hang Power Snatch: 95×16, 105×12, 115×8, 135×4, 165×1
19:20 MRX+ @95lbs / 1 (15 ft ) rope climb per round
A. HPC 75(16)-105(12)-155(8)-155(4)
B. 13:49 Scaled
Row / HPC @ 155 / 1 Legless + 1 Rope climb
75-95-115-125-135
12:19 scaled to 6 pullups per rope climb