Hang Squat Snatch
10 min EMOM
1 rep each minute increasing gradually from 50% of 1 RM to 100% of 1 RM or greater
Metcon:
25 Burpee Buy In
21-15-9
OHS (95/65)
Pull Up
25 Burpee Buy Out
Skill: Spend 5-10 min working on kipping HSPU.
(Rx+ Deficit HSPU, Walk-up wall, Hand Stand Hold or work on kick up on the wall.)
20 min AMRAP
100m Run
40 Situps
100m Run
20 PVC Lateral Jumps
100m Run
10 HSPU
3 RM Thruster (must be one motion through the squat into the push press/ squat cleans are allowed-may not be taken from the rack)
3 – 3 – 3 – 3 – 3
METCON
9 – 6 – 3 – 1
Thrusters (135/95)
Bar MU (sub 2 pullups and 2 ring dips)
