top of page


Strength: 10 minute EMOM

Part A: 3 position squat clean (high hang, hang and floor)

@ 75% of max C&J

Part B: Double or Triple Under Practice 5 minutes


20 minute EMOM

Odd minute: 5 Squat Snatches (115/75)

Even minute: 10 Ring Dips

*** when you no longer can complete the number of reps in each minute the WOD becomes an AMRAP for max reps***

bottom of page