05/15/2020
Metcon
HSPU or HS Walk Skill:
10 min x
– develop skill with HS Walk or develop skill with HSPU
– build depth or difficulty
– take breaks as needed to keep fatigue low
10 min x
– develop skill with HS Walk or develop skill with HSPU
– build depth or difficulty
– take breaks as needed to keep fatigue low
Metcon (Weight)
Every 3 min x 4-6 Rounds
3 Hang Power Clean +
3 Push Jerk +
3 Hang Power Clean and Jerk
3 Hang Power Clean +
3 Push Jerk +
3 Hang Power Clean and Jerk
Metcon (Time)
For Time (12 min Cap)
12 Hang Squat Snatch @ 60%
75 Double Unders
9 Hang Squat Snatch @ 70%
50 AbMat Sit Ups
6 Hang Squat Snatch @ 80%
25 Toes to Bar
3 Hang Squat Snatch @90%
12 Hang Squat Snatch @ 60%
75 Double Unders
9 Hang Squat Snatch @ 70%
50 AbMat Sit Ups
6 Hang Squat Snatch @ 80%
25 Toes to Bar
3 Hang Squat Snatch @90%
Base percentages off 1RM Hang Snatch
Metcon
Accessory WODs:
4 Rounds for Quality:
20 GHD Sit Ups
20 Banded Pull Downs
20 Banded Reverse Flyes
+
Tabata Dragonfly Negatives
+
Tabata KB Pike Crunch
4 Rounds for Quality:
20 GHD Sit Ups
20 Banded Pull Downs
20 Banded Reverse Flyes
+
Tabata Dragonfly Negatives
+
Tabata KB Pike Crunch
