EMOM x 10′
1 power clean & jerk
20 wall ball
50 double unders
–One&Only team Competitor–
1: Snatch pull + snatch from the blocks: 10 rounds – Every 2 minutes, perform:
-2x hang snatch pulls + 1x hang squat snatch (Work up to a max for the day)
*Set up the blocks so that the bar rest at the launch/hang position. Ideally it is at knee level or slightly above.
2: Back squat: Work up to a 1 RM.
*This is the peak of the 2nd 531 cycle, so goal is to hit a establish a new max.
Work Capacity: Complete 50-40-30 reps for time of:
-2-handed KB front squat (2x 53#/2x 35#)
Core: 3 rounds, not timed:
-10x full glute ham raises
-10x Turkish get up, 5R/5 (You choose the weight and implement…KB, barbell, DB, etc.)