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WEIGHTLIFTING WITH A RUNNING CLOCK: EMOM x 10 FROM 1 TO 5: 3 PAUSED (3’’) SNATCH DEADLIFT FROM 6 TO 10: 3 SNATCH HIGH PULL REST 3:00 10 MINUTES TO: BUILD A HEAVY POWER SNATCH METCON: AMRAP 8’ 6 TOES TO BAR 8 BURPEES

AMRAP 20' LADDER +1 (add one rep each set) 1,2,3,4..... of THRUSTERS @35/25Kg PULLUP BURPEES

STRENGTH 10' EMOM 3 STRICT CHEST TO BAR / 5 STRICT PULLUP / 6 RING ROW 10 ALT ARM DBs STRICT PRESS METCON 21 – 15 – 9 (cap 10’) SQUAT SNATCH 40/25Kg CHEST TO BAR