4 Rounds NFT

4 Rounds NFT


STRENGTH:
EMOM for 10 Min
Even: 8 Alt DB Snatch @ HAP
Odd: 5 Strict HSPU or Dips

CONDITIONING:
4 Rounds NFT
100 M Sled Pull
400 M Recovery Run

DAILY CHALLENGE:
Weighted Sit Ups, 3 x 10

MOBILITY:
High Hams, Upward Dog

COMPETITOR PROGRAMMING:

Hang Clean
5 @ 75%
4 @ 80 %
2 x 3 @ 85%

Snatch Deadlift
2 x 7 @ 100% of Snatch
3 x 5 @ 105% of Snatch

6 Min Time Cap:
1K Row
Max Rep Thruster (155/105)


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STRENGTH:
EMOM for 10 Min
Even: 8 Alt DB Snatch @ HAP - 30#
Odd: 5 Strict HSPU or Dips - 2 Ab Mats

CONDITIONING:
4 Rounds NFT
100 M Sled Pull - 90, 90, 90, 135
400 M Recovery Run

DAILY CHALLENGE:
Weighted Sit Ups, 3 x 10 - 20# wall ball

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