METCON Ladder Format EMOM: 1 Power Snatch (75/45#) + 1 T2B 2 Power Snatch+ 2 T2B 3 Power Snatch+ 3 T2B 4 Power Snatch+ 4 T2B 5 Power Snatch+ 5 T2B…etc -Until cant complete within minute, -then immediately next minute: Ladder Format EMOM: 1 Kettlebell swing (35/26#)+ 1 Box jump 2 Kettlebell swing+ 2 Box...Read More

STRENGTH 10 min to find heavy single Power Snatch METCON Ladder Format EMOM: 1 Power Snatch (95/65#) + 1 T2B 2 Power Snatch+ 2 T2B 3 Power Snatch+ 3 T2B 4 Power Snatch+ 4 T2B 5 Power Snatch+ 5 T2B…etc -Until cant complete within minute, -then immediately next minute: Ladder Format EMOM: 1 Kettlebell swing+...Read More

METCON 20 min EMOM a) 15 Wall balls (14/10#) b) 20 Abmat Sit-ups c) 30 Double unders (2/1 singles) d) 10 Box jumps (24/20″)Read More

STRENGTH Spend 10 min to find a heavy single power clean METCON 16 min EMOM a) 2 Power Clean (205/145#) b) 4 Bar muscle-ups (scale: 6 chest to bar pull ups) c) 6 Burpee Box jumps (24/20″) d) 30 Double unders (2/1 singles)Read More