Warm up
6 min AMRAP:
10 A-frame toe touches
5 yoga pushups
5 burpees
Snatches
10 min EMOM:
3 floating power snatches
60-65% of 1RM snatch
Conditioning
World Fitness Project - Indianapolis PRO 6 - Challenger
For Time
40/30 cal row
30 burpees box jumps over 30/24 in
20 DB thrusters 50/35 lbs
50 ft. double DB overhead walking lunges 50/35 lbs
Note: This is one time through, chipper style. Goal is 8 min.
Time cap: 11 min
Accessory Strength
3 rounds of:
10 tempo ring rows (tempo 5151)
30 sec starfish side plank hold per side
30 sec plate truck driver
EVF360
Part A
Every 2 minutes for 6 rounds:
8 burpees over the dumbbells
8 double DB deadlifts 50/35 lbs
8 med ball cleans 20/14 lbs
-- rest the remainder of each 2 min interval
The goal is completion of all rounds
Part B
16 min alternating EMOM (4 rounds):
12/10 cal ski
12 Toes-to-bar / hanging knee raises
12 burpees to plate
8 double DB snatches 35/25 lbs
Part C
3 rounds of:
10 tempo ring rows (tempo 5151)
30 sec starfish side plank hold per side
30 sec plate truck driver