E2MOM for 12 minutes (6 sets)
Snatch pull + 2 x hang squat snatch @ 75-85%
Squat cleans 60/42.5kg
Toes to bar
In teams of 3
Complete the following reps for time
100 Air Squats
100 KB swings 32 / 24kg
100 Pull ups
100 Power Cleans 50 / 35kg
100 Syncro burpees (2 team members, in syncro chest to floor)
100 Box Jumps
100 DB snatch
* Reps can be split however you like but 1 team member must be on the rower / bike at all times otherwise the other team members cannot move.
Score = max cals on bike or rower.
4 sets run as E3MOM
5 – 8 Strict HSPU (add deficit) + 5 – 8 Ring pull ups
5 min skill EMOM gymnastics skill
1.5m Assault bike or 1000m Row (Bike preference)
50 Alternating DB snatch 22.5/15kg
40 Box jumps 24/20?
30 Push ups
20 Plate GTOH 20kg / 15kg
10 Reverse burpees