Thursday – Mixed Map Sets
10 sets @ high effort/85-90%:
10 Wall Balls @ 15/20lbs to 9/10ft
8 Cal Rowing/8 Cal AirDyne/6 Cal AirBike
6 Burpees
4 DB Power Cleans to OH @ 35/50lbs
15 Du/20 SU
2 min b/t
SW Barbell:
Thursday – Muscle Snatch + Power Clean + EMOM MAP
A. Muscle Snatch, work to a moderate single – quickly (warm-up)
B. 3 Position Power Snatch (floor, above knee, below knee) 1 rep per position x 3 sets, 2 min – all tougher sets
C. Power Clean. Front Squat. Power Clean 1.1.1 – drop the bar b/t the front squat and last power clean.
EMOM x 15 minutes:
1st – 6-10 Bar Facing Burpees
2nd – 4 Power Snatch + 4 Hang Squat Snatch @ 75/115lbs
3rd- 5 Hang Squat Clean Thrusters @ 75/115lbs