Loaded Wednesday

Competition Class

Strength

E2M10M

1 Power Snatch + 1 Hang Snatch
4 Burpee Box Jump Overs 24/20 (afap)

12min AMRAP
5 Squat Snatches 95/65
7 Pull-ups (Rx+ = 1 BarMU + 5 C2B Pull-ups)
9 T2B
30 Double Unders

Rx+ = 135/95

SKILLS & DRILLS

L3:
65% of best UB set of kipping MU + 1x10sec negative strict MU to finish
L2:
3/2 Spotted kipping MU + 1x10sec negative strict MU on last rep
L1:
5 Ring Swings
4 Kipping Transitions
2 banded ring strict MU

E3M15M
5 TNG Cleans (yes, squat) (HAP)
then 1 set @ 80% max for max reps

15min EMOM
min1: 20sec L-sit
min2: 10 side plank hip dips (ea side)
min3: 10 Banded good mornings