Juan MOTM

Strength

E2:30 x 4

1.1 Snatch
Pull-up Complex:
FIT: 2 beat swings + 2 1/2 Pull-ups + 1 Pull-up (or attempt)
PERF: 3 Pull-ups + 2 C2B + 3 Pull-ups
COMP: 2 Pull-ups + 3 C2B + 1 BMU + 1 Fwd Roll + 1 Pull-over

MetCon

15min AMRAP

FITNESS
1 Power Snatch
5 Overhead Squats or Front Squats or 15 Air Squats
3 Jumping Bar Muscle Ups
7 Ring Rows
15/12 Cal Row or 12/9 Cal Bike / Ski

PERF / COMP
15min AMRAP
1 Squat Snatch
2 Overhead Squats
3 Bar Muscle Ups
4 Chest to Bar Pull-ups
5 Toes to Bar
20/16 Cal Row or 15/12 Cal Bike/Ski

PERF: Rd1: 95/65, Rd2: 115/75, Rd3: 135/95, Rd4: 155/105, Rd5: 165/115, Rd6: 175/120
COMP: Rd1: 115/75, Rd2: 135/95, Rd3: 155/105, Rd4: 185/125, Rd 5: 205/135, Rd6: 225/155