Warm Up: 

400 m Run / 500 m Row 

20 Sit Ups 

20 Push Ups 

20 Air Squats

Stretch & Mobility



Work Up to a Heavy Complex of 

1 Hang Snatch Pull 


1 Hang Squat Snatch 


EMOM x 30 minutes 

Odd Minutes: 12 cal Row 

Even Minutes: 12 Burpees 

*Score is # of completed rounds during the EMOM - If you fail to complete a round in 1 minute, it turns into an AMRAP 

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