“Let character be your loudest statement”
Primer:
250M Row | 3 BMU | 6 Wallball | 250M Row
.3 Mile Bike | 3 HSPU | 6 Hang Power Snatches | .3 Mile Bike
Full Intensity Efforts
150M Row | 3 BMU | 6 Wallball | Rest :30s
.2 Mile Bike | 3 HSPU | 6 Hang Power Snatches | .2 Mile Bike
“Vamoose”
On the 0:00 – 3 Rounds
500M Row
7/4 Bar Muscle Ups
21 WB @ 20/14
On The 15:00 – 3 Rounds
.6 Mile Bike
7 Deficit HSPU @ 8/4
21 Hang Power Snatches @ 75/55
Bonus:
A. Snatch primer: 3×5 Snatch Grip Sotts Press
B. 5x 3 Snatch High Pulls + 3 Snatch Balances
C. Barbell Cycling – Snatch 5x on the every 2:30
3 Position Power Snatch + 3 Position Squat Snatch
D. Stamina Squats 3x 9 Back Squats @ 74% of 3RM