1/11

EMOTM 10 Minutes
1 Deadlift
4 HSPU

3 Rounds
15 Alternating DB Snatch (70/50)
15 Toes to Bar
15 Push Press (95/65)
Rest 1 Minute

EMOTM
235/4 HSPU for first 5 rounds, then 3 for 1, then 2 for the rest

Metcon: 11:53 w/25 situps per round instead of TTB

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12/11

EMOTM 10 Minutes
2 Deadlifts
1 Set Strict Pull-ups (No more than 10)

AMRAP 10 Minutes
4 HSPU
8 1 Arm DB Snatches (70/50)
12 DB Step-ups (24/20)

EMOTM
175#
2 Pullups

Metcon: 4 rx first round then dropped to 40#

11/27

EMOTM 10 Minutes
2 Power Snatch
4 HSPU

4 Rounds:
12 Games Standard Box Jumps (24/20)
10 Alternating DB Step-Ups (70/50) (One DB)
8 Toes to Bar
6 DB Snatches (70/50)

EMOTM
85# w/ 4hspu first 2 rounds then a steady decline… bleh

Metcon: 12:02RX
This sucked donkey balls.

11/16

EMOTM 10 Minutes
2 Front Squat
2 Muscle-ups

3 Rounds:
– 10 Alternating DB Snatch (70/50)
– 40 Double Unders
then
75 Air Squats *
* Complete three rounds of snatches and double unders before completing 1 round of 75 Squats. No rest in between.

EMOTM
135#
1 MU attempt on a few rounds

Metcon: 6:46rx

9/4

EMOTM 10 Minutes
2 Hang Squat Snatch
2 Muscle-ups/MU Transitions/Ring Dips/Push-ups

50 Wallballs (20/14 to 10ft)
50 1 arm DB Snatch (70/50)
50 DB Lunges (70/50) (1 DB)

EMOTM
Squat Snatch 65
1 MU pull first 4 rounds

Metcon:
First 20 DB Snatch at 45, the rest w/40
DB Lunges w/45
10:54