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)
