HAPPY MOTHER'S DAY NOW LET'S MAKE THOSE MOMMAS PROUD

Warm Up
Dynamic warm up, then EMOM 6 mins
3 Hang Squat Snatch
3 Sit Up to Straddle
5 Kip Swing / 3 Divebomber (alternate)

MOB
Athlete's Choice

A. Box Squats
Every 2 minutes, for 16 minutes (8 sets) of:
Box Squat x 3 reps @ 85%

B. Snatches
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps

Keep the barbell close and be quick and aggressive in your turnover.

Followed by…

Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Hang Snatch
Build in Weight

C. WORK WORK WORK
Six rounds for total time of:
15/12 Calorie Row or Ski-Erg
10 Thrusters (95/65 lbs)
15/12 Calorie Assault Bike or Bike Erg
10 Chest-to-Bar Pull-Ups

D. Accessory (BEACH SEASON, Y'ALL)
3x10 DB Bicep Curl
3x10 DB Shoulder Front Lateral
 

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