05/19/2020

Bar Muscle-ups (10 min x BMU / Pull Up Skill work)
Metcon (Weight)
Every 2 min x 4-6 Rounds

Snatch Complex:
1 High Hang Snatch +
1 Low Hang Snatch +
1 Below the Knee Snatch +
3 Overhead Squat
– Snatches do NOT have to be Squat unless that’s what you’re working on
– If you cannot OH Squat, do 3 Snatch Pulls instead

Metcon (Weight)
Snatch Pull + Hang Snatch Shrug
5 x 2+5-8; AHAP
(10 min Cap)
Metcon
ACC
E :90 x 5
Max Unbroken Bench Press
Aerobic Pace Row or Bike w/ remaining time
+
E :90 x 4
Max Unbroken Ring Dips
Max Unbroken Push Ups
Aerobic Pace Row or Bike w/ remaining time
+
E :90 x 3
Max Ring Hold at top
Max Unbroken Bench Dips
Max Unbroken Banded Tricep Extension