JANUARY 30, 2013

BEGINNER

EMOM for 6 mins: 2 Power Snatch + 1 OHS @65/35

Then

3 RFT:

25 Straight Leg Sit Ups

15 Cal Row

75 Singles

INTERMEDIATE

EMOM for 6 mins: 2 Power Snatch + 1 OHS

*use 50% of your 1RM Snatch.

Then

3 RFT:

10 GHD Sit-Ups

20 Cal Row

35 Double Unders

ADVANCED

EMOM for 6 mins: 2 Power Snatch + 1 OHS 

*use 70% of your 1RM Snatch.

Then

3 RFT:

20 GHD Sit-Ups

30 Cal Row

60 Double Unders