A.) Olympic lifting

Hang snatch (Full)

EMOTM 10 perform 1 snatch at a moderate to heavy weight. Goal is noi misses!

B.) “Fight Gone Bad”

Three rounds of:

Wall-ball (9/6kg to red line)
Sumo deadlift high-pull 35/25kg
Box Jump 60/50cm
Push-press 35/25kg
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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