1.) EMOM for 8 minutes 3 Position Snatch (HH,H,F), heavier than prior if completed without fails.
Note: Do not drop bar during complex
2.) Wingman
3 rounds with a partner
60 cal Assault Bike (switch every 10 cal)
40 Burpees (switch every 5 burpees)
20 Thrusters 115/85lb (switch every 5 thrusters)
Extra credit:
1.) 3 Rounds
25 GHD Sit-ups
1:30 Plank
2.) Split Jerk from blocks 5 x 2, Heavier than prior
Drop to blocks after 1st rep and immediately reset, rest 90 sec.
3.) 3 x 50 UB Double Unders, rest as needed 7 minute cap.
4.) 4 mile run
note: maintain a sub 9 minute mile
