05/11/2020
Skill
Toes-To-Bar (12 sec AMRAP EMOM x 10)
Score by worst round
Weightlifting
Metcon (Weight)
Power Snatch Complex:
Every 3 min x 4-6 Rounds
2 Snatch Pull +
2 Muscle Snatch +
3 Hang Power Snatch +
3 Power Snatch
– last 6 reps should be TnG
Every 3 min x 4-6 Rounds
2 Snatch Pull +
2 Muscle Snatch +
3 Hang Power Snatch +
3 Power Snatch
– last 6 reps should be TnG
Metcon
Metcon (Time)
21-15-9
Deadlift @ 225/155
Ring Dip
Deadlift @ 225/155
Ring Dip
Accessory
Metcon (AMRAP – Reps)
12 min Cap
40-35-30-…-5
GHD Sit Up
Push Up
40-35-30-…-5
GHD Sit Up
Push Up
