A) EMOM 8’
Rx:
Min 1- L sit hangingx 30”
Min 2-Overhead farmar carryx 30” 2x20/2x16
Min3-HS Walkx 10-20 m
Min 4- 50 DU
Open:
Min 1-Passive hanging, legs in hollow pos.x30”
Min 2-Front rack carry x30”
Min 3-HS holdx 30”
Min 4-100 SU
B)Rx: Find in 10’ heavy weight in following complex:
- 1 Snatch High pull+1 Hang snatch+ 1 Snatch from ground
Open:
5x 1 complex [ 2 Sn high pull+ 2 hang snatch+ 2 Snatch from ground]- same weight, light, barbell or 25-30 kg
C)3 rounds for time:
Rx
- 600 m run
- 36 pistol squat
- 18 HR push up
Open
- 600 m run
- 24 alt box step with 2x KB (light, in farmer carry pos)
- 18 HR push up
D) 4x15 m tiger crawl (correct form)
30” rest