Monday May 9

Snatch EMOM

Warm Up

2 rounds

45 sec Row/Bike/Ski or 200m Run @Easy

5M/5M Single arm OH  

5/5 Single Arm Bent Over Row 

Mobility

Quadruped rear shoulder stretch

30 sec/side

Snatch Prep

Work up to woking weight

Strength

Snatch 

EMOM 15 min

Min 1: 2 Snatch @ 80+%

Min 2: Max Cal Row

Min 3: Rest

Scaling options

BB Weight

Workout

RX

“JT’

21-15-9

Hspu

Ring dips

Push-ups

Score: Time

TC: 12 min 

RX+

Strict JT

SC

21-15-9

HSPU*

Toe Assisted Ring dips

Push-ups 

*Reduced ROM or Piked on box 

Fit

Press @ moderate

Bench Dips

Hand Elevated Push-Ups 

Accessory

15-30 Turkish Get-ups

3 rounds not for time

10 Body saw 50’/arm

Single arm farmer Carry @Heavy 

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