EMOM 7 Minutes 1 Power Snatch 1 Snatch Then….. For Time: 30 Burpee Muscle Ups or 50 Burpee Pullups *Every 2 Minutes, including at start of the workout, perform 2 Snatches 145/103 or 65% of 1 RM* Coach Amie is always watching          Read More

TWOW: 4 x 400m Sandbag Runs (weight of your choice) at RPE 8. Rest as needed between rounds to keep times within 5 seconds each round Then 4x400m run without sandbag, RPE 8, as fast as possible.  Rest as needed to keep times within 5 minutes Skill WOD: -10 Minutes HS Practice, walk, static, obstacle,...Read More