Wednesday 3/18/2026

For time:
9-6-3-6-9 reps of:
Power Snatches (135/95lbs)
Box Jump Overs (24/20" - step down)

Rx+ Option:
155/105lbs
30/24"

Goal = < 7 Minutes
Cap = 9 Minutes

B.

Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 8-10 Alternating Dumbbell Bench Press (each arm)
Station 2: 8-10 Tempo Alternating Cossack Squats @ 1111
Station 3: 8-10 Tempo Ring Rows @ 21X2

Rest until the 10:00 mark, then...

Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: Max Deficit Chest to Floor Push-Ups (2-4")
Station 2: 8-10 Tempo Heel Elevated Goblet Squats @ 1111
Station 3: 8-10 Ab Wheel Rollouts