06/09/2020

Toes-To-Bar (10 min x Skill work for TTB; max single set)
Metcon (Weight)
Snatch Complex (2 Part):
Skill complex
4 Rounds x
3 Snatch Pull +
2 Muscle Snatch +
1 Power Snatch
+
Strength Complex
4 Rounds x
1 Power Snatch +
1 Hang Power Snatch +
2 Overhead Squat +
1 Hang Squat Snatch
– post weight for heaviest complex completed
Metcon (Time)
3 Rounds for Time
30 Pull Ups
20 HSPU
10 Power Snatch @ 50% !RM power snatch
Metcon
STR ACC:
3 Rounds
5 Widegrip Strict Pull Ups w/ 3 sec Negative
10 Reverse Grip Bentover Row
rest 1-2 min
+
12-10-8-6-4-2
Bench Press (weight increasing each round)
Strict Pull Up
+
5 Rounds
10 Arnold Press w/ 3 sec Negative
15 GHD Sit Ups