12 min Alternating EMOM



Every 2 for 10 min (5 sets)

Build to a Heavy Halting Snatch Deadlift

(finish in power position shoulders over bar not fully extended 2 second hold at the top)


12 min Alternating EMOM

Min 1 Suitcase Deadlift x5 per side 2020 Tempo

Min 2 Rope Climb x 2  or 5 weighted Pull-ups

F: 3 Rope Pulls or 9 Ring Rows

Min 3 1 Arm DB Push Press 5 per side (start with non dominant arm)