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Friday 150213

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Ready to go!
Fitness

A. Snatch: 8min to build to a max for the day
B. EMOM x10:
Odd - 5 Power Snatch, 115/75, 95/65
Even - 10 Box Step-up, 24"/20"
C. EMOM x10:
Odd - 6 OHS, 115/75, 95/65
Even - 8 target burpees, 6"
D. EMOM x10:
Odd - 3 Wall Walks or 5-6 HSPU
Even - 8 Box Jumps, 24"/20"

Notes: This is a longer capacity/aerobic session. Your goal should be efficiency on all of the movements in the EMOMs and to see how far below the "red line" you can remain throughout.

Performance

A. EMOM x10: 2-3 back squats, 65% of 1rm @20X0, speed focus
B. 3mins HS walk for distance
+
3 sets for max reps:
1min max bar MU

1min max box jumps, 24"/20″
1min max wall balls, 20/14lb to 10′ target
1min PS, 95/65lb
1min max cal row
rest 1min

Notes:
- record total reps on board

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