WEDNESDAY – JANUARY 30TH, 2019

2019 Transformation Challenge starting February 4th. BCA testing starts this week. Sign up sheets at the front desk. The more people who enter the bigger the prize!

18 Min EMOM
Snatch Complex
1 Snatch Deadlift +
1 Hang Power Snatch +
2 Overhead Squats

(After 6 min you may combine your Hang Power Snatch with your 1st Overhead Squat and after the 12 min you may compound your Snatch Deadlift, Power Snatch and 1st Overhead Squat into 1 full Snatch from the ground.)

6 Min AMRAP
3 Pull-Ups
3 Push-Ups
3 Air Squats
6 Pull-Ups
6 Push-Ups
6 Air Squats
Keep adding 3 reps each round. 

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