Hang On

Strength

12min to work to a max in the complex:

1 high hang snatch, 1 hang snatch, 1 low hang snatch

 

MetCon

20min AMRAP

FITNESS
20min AMRAP
50 Deadlifts 135/95
50/40 Cal Bike
50 DBL DB Thrusters 35s/20s
50 Ring Rows or Pull-ups
50/40 Cal Bike
20 Burpees over the bar

PERF / COMP
20min AMRAP
50 Deadlifts 225/155
50/40 Cal Bike
50 DBL DB Thrusters 50s/35s
50 Pull-ups
50/40 Cal Bike
20 Synchro Bar Facing Burpees