“Success is never owned, it’s rented and the rent is due every day.”
Primer: 4 Rounds – Alternating Efforts for Quality
3 Muscle Snatches + 3 Snatch Grip Push Presses + 3 Overhead Squats + 3 Snatch Balances + 3 Sots Press + 3 Hang Squat Snatch
5 Strict Pull Ups + 10 Push Ups + 15 Air Squats
A. Snatch 1 EMOM x 12
B. “Low Key” – AMRAP 12
9 Burpee Pull Ups
18 Alternating Dumbbell Snatches @ 50/35
27 Abmat Sit Ups
Fitness and Fitness Light DB Snatches @ 35/20
or
19.4
Bonus:
A. AMRAP 7 –
1 RMU, 3/2 Cal Bike
2 RMU, 6/4 Cal Bike
3 RMU, 9/6 Cal Bike
etc
B. Snatch Balance 5×1
C. 3 Rounds – 100 Double Unders, 50 Ft HS Walk, 5 Rope Climbs, 10 Power Snatches @ 135/95