WOD

EMOM 12
4 Strict Pull-Ups
8 Push-Ups
12 Air Squats

* Target time per set: 35-45 seconds
* Time cap per set: 50 seconds

SWOD

Hang (mid thigh) x Snatch Waves :
3 @ 70% 1 RM Snatch
2 @ 75%
1 @ 80%

– rest 60-90 seconds –

3 @ 75%
2 @ 80%
1 @ 85%

– rest 60-90 seconds –

1 @ 85%+
*you can go heavier if you feel good!
*15 minutes

BBC

A): Snatch (10 x 3)

10 min EMOM
3 Snatches
*Dump each rep
*55-60% of heaviest snatch

B): Clean and Jerk (10 x 2)

Complete every 2 minutes for 10 sets:
2 Clean and Jerks
*Dump each rep
*65-70% of heaviest CNJ