9.28

A Power Snatch work – 10 minutes
**work on 3 sec. lift off and pause @ knee
**then progress to full movement from ground

then

Death by EmOM for 10 minutes
odd = (-2) amrap high kipping CTB or reg. pull ups (can scale to bar MU or Ring MU)
even = burpee 10m shuttle sprint

rest 5 minutes

10 minute amrap
20m d-ball walking lunge, 50/30#
10m seal walk
5 ball slams, 50/30#

finisher
hammer curls x 10
tricep kickbacks x 10
hercules hold x 30 sec.
x3 rounds




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