A + B = Speed + Volume

A)

EMOM For 5 Min (0:00 - 5:00): 125m Row Sprint + 10 Seated DB Press (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

-1 min. REST/ Transition-

EMOM For 5 Min (6:00 - 11:00): 100m Run + 10 Tuck Jump

(NOTE: Athletes should shorten the distance and/ or cut the reps if struggling to finish each minute with time to spare/ rest, instead of cutting out entire rounds)

-4 min. rest (11:00 - 15:00)-

(NOTE: Coach will start a new clock at the 15:00 mark to run for the remainder of the workout)

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B)

For Overall Time (45:00 cap) -

6 Rounds (f: 3 Rounds) -

3 Hang Power Snatch (c: 135/95, p: 115/75, m: 95/65, f: 65/45)

6 Bar-Facing Burpee

-rest as desired-

8 Rounds (f: 4 Rounds) -

4 Clean and Jerk (c: 135/95, p: 115/75, m: 95/65, f: 65/45)

8 KB Swing (c: 70/53, p/m: 53/35, f: 35/26)

-rest as desired-

10 Rounds (f: 5 Rounds) -

5 Plate Ground-to-Overhead (45/25)

10 OH Plate Lunge (45/25)