161018 ~ It's Beep Test time

Yes....more burpees today! How long can you stay with the EMOM?? Did you beat your last score?  Push the intensity window....21 reps every minute!  

Strength:

3 Position Snatch + Snatch Balance + Snatch

7 min to find a max for the complex

Then…

Every 90s x 5 min

 1 @ 90% of the heaviest you hit above.

Conditioning:

Bergeron Beep Test

10 min AMRAP

EMOM as long as possible

7 Thrusters

7 Pullups

7 Burpees

 Continue EMOM as long as possible then continue with AMRAP.

Cash Out:

100 Weighted GHD Situps

 50 Banded Reverse Hypers

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