Hang Snatchsquat

Competition Class

Strength

Skills&Drills

GYMNASTICS

A. 7 sets to work to max weighted C2B Pull-up
4 x ME-1 @ 33% weighted C2B

B. On a 10min clock:
1.2.3.4.5.6.7.8.9.10 . . . .
Kipping/Btrfly C2B Pullup

C. 4x15 Beat Swings (mini-band b/w ft)

UPPER STRENGTH
10min EMOM
Odds: Bench Press (3, 2, 1, 1, 1) 5# up from last week
Evens: 5 Weighted Ring Rows (HAP)

10min EMOM
Odds: Pendlay Row (3, 3, 2, 1, 1) 5# up from last week
Evens: 10 Top Down Alternating DB Strict Press 50s/35s

MetCon

12min to work to max in the complex:

1 Hang Snatch + 5 Overhead Squats

15min AMRAP
10 - 8 - 6 - 4 - 2 - AMRAP Hang Squat Snatch
12 Burpee Box Jumps 24/20
95/65, 115/75, 135/95, 155/105, 185/125, 205/135, 225/145
Rx+ ladder starts @ 115/75