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Thursday, January 3 2019

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Build Up E2MOM

Hang Split Snatch 5 – 3 – 1 – 1
Split Clean 4 – 3 – 1 – 1

*Alternate feet & TnG on multiple rep sets

Team WOD 9min AMRAP:
100m Row or 0.3km Assault Bike (Partner 1)
10 Hang Split Snatch (Partner 2)
100m Row or 0.3km Assault Bike (Partner 2)
10 Hang Split Snatch (Partner 1)
5 Synchronized Burpee Box Jumps/Step-Ups

Rest 2min / *Add Weight or *Reduce

Team WOD 9min AMRAP:
50 Double-Unders (Partner 1)
10 Split Clean (Partner 2)
50 Double-Unders (Partner 2)
10 Split Clean (Partner 1)
5 Synchronized Burpee Box Jumps/Step-Ups

*Athletes Choice on which AMRAP to Start* **Athletes working at same time, slap hands to switch movements.**

Box Jumps 24/20″

Snatch Loads 95/65 RX+ 115/75 MRX 75/55

Clean Loads 115/75 RX+ 135/95 MRX 95/65

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