Monday, November 5, 2018


12 Min Alt MOM; 4x each station;

P1/P2/P3 - different stations;

A1. Snatch Balance x3 reps: Build

1 sec pause in bottom

F: OHS [20-30 sec TUT]

P: Build to technically sound set of 3

S: No 'heave' - just the drop & punch out.

A2. Snatch Deadlift x5 reps: Build

reset each rep.

F: DL/20-30 sec TUT:

P/S: Build

A3. Ring Dips: 20 second for max reps

F: Push Ups

P: Assisted off Box, Static, or Ring

S: Ring Dip



7 min AMRAP

Climbing Ladder:

2x DB Power Snatch [alt arms, total reps]

2x Push Up


6+6, etc, etc

F: Russian KBS @moderate load

P: 50/35#

S: 70/50#