Level 1

EMOM 10 minutes:

6 Ring Rows

6 DB Snatch

then…

5 minute Amrap

up to 50 double unders or 500 jump rope

Then…

For quality:

3 x Max effort Evil Wheels

Level 2

EMOM 10 minutes:

2 Pull ups

6 DB Snatch 

then…

5 minute AMRAP

up to 150 Double Unders

Then…

For quality:

3 x Max effort hollow rocks

Level 3

EMOM 10 minutes:

3 Pull ups

6 DB Snatch 40/25

then…

For time

150 Double Unders

Then…

For quality:

3 x Max effort Evil Wheels

Level 4 Rx

EMOM 10 minutes:

3 CTB Pull ups

6 DB Snatch 50/35

then…

For time

150 Double Unders

Then…

For quality:

3 x Max effort Evil Wheels

Motivation

Big pile of stuff written up today, but it’s not that much. Focus, as always, on quality of movement.

Strength

OHS 2 x 20

After your warm up, the first set of 20 should be at a weight you’re sure you can do.

The second set should be at a weight you think you can do.

Mobility:  back bridge work 5 solid minutes