*Tuesday, March 23 2021 

Strength 1: EMOM 3

3 Hang Power Snatches 

EMOM 3

2 Hang Power Snatches 

EMOM 4 

1 Hang Power Snatch 

Strength 2: EMOM 10 

10 Muscle Snatches (Men’s Weight 75-95, Women’s Weight: 45-65) 

*NOT power snatches. Remember to not dip under the bar at all. Pull from the floor, squeeze your quads and glutes, and press overhead. These emphasize a solid barbell path for heavy snatches, but also are great for working the upper back and shoulders :)

*I suggest anywhere between 75-95lbs. for guys and 45-65lbs. for ladies. However, you can change the weight at anytime if you need to. This should be TOUGH with the right weight.

Metcon: AMRAP 15 

15/12 Cal Row/Ski 

5 Hang Power Cleans 135/95 

12 Toes to Bar 

Round 2: 5 Hang Power Cleans 155/105

Round 3: 5 Hang Power Cleans 165/110

Round 4: 5 Hang Power Cleans 175/115

Round 5: 5 Hang Power Cleans 185/120

Round 6: 5 Hang Power Cleans 195/125

Round 7: 5 Hang Power Cleans 205/130

.... Keep adding 10/5lbs if you get to this point...