Durability
Pallof Hold – 30 seconds per side x 2 sets
Skill/Strength
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
Build up to a something heavy for this complex in 10 minutes
Athletes can choose to drop the barbell b/w movements or completed them TnGo
WOD
20 min EMOM
ODD – 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat (135/95) Rx+ 155/105
EVEN – AMRAP – 10 Toes to Bar + 8 Burpees
Your score today is the total number of completed rounds + partial rounds of 10 Toes to Bar and 8 Burpees. Since this is a 20 minute EMOM, you’re going to have 10 minutes to accumulate as many rounds and reps as possible of 10 T2B + 8 Burpees. On the ODD minutes, you have to complete this barbell complex and if you fail to do so, there is a 1 Round penalty to your score. For example, you complete 7 Rds + 5 Toes to Bar over the course of this 20 minute workout but you don’t complete the overhead squat before your 19th minute ends, then your final score is 6 Rds + 5 Toes to Bar. Athletes, you are allowed to reattempt any missed reps in the ODD minutes so long as you are still within your original 60 second window and reps do not have to be TnGo.
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