O1 Fit
Part A
EMOM 8: Squat Snatch
4 x 2 reps @ 75%
2 x 1 rep @ 80%
2 x 1 rep @ 85%
Part B
0:00 - 7:00 AMRAP
40m Single Arm DB Overhead Walking Lunges
30 Alt. Devils Press
Max 45 lbs Plate Flip remaining time
RX 100 / 70 lbs (DBall) ; 50 / 35 lbs (DB)
Scaled 70 / 50 lbs (Dball) ; 35 / 25 lbs (DB)
7:00 - 8:00 Rest
8:00 - 15:00 For Time
50 KB Russian Swings, pick load - moderate
12 Bar Muscle Ups
Alternative 20 Chest to Bars
5 Wall Walks
Alternative 10m Handstand Walks
Activate Body
Part A
EMOM 8: DB Squat Snatch
4 x 4L/4R @ pick load
2 x 3L/3R @ add load
2 x 2L/2R @ add load
Part B
0:00 - 7:00 AMRAP
40m Single Arm DB Overhead Walking Lunges
30 Alt. Devils Press
Max Dball over shoulder remaining time
7:00 - 8:00 Rest
8:00 - 15:00 For Time
50 KB Russian Swings, pick load - moderate
20 Jumping Chest to Bars
15 DBs Push Ups
50 / 30 lbs (Dball) ; Pick load (DB)
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