12/17/2020

Metcon (Time)
Skill: Pull Up
Pick 1:
A)
5 Rounds
5 Strict Pull Ups
7 Pendlay Row
9 Evil Wheel

B)
Pull Up Skill x 12 min

C)
For Time:
100 Pull Ups
– each break, complete 15 HSPU

Weightlifting
Pick EITHER Clean and Jerk OR Snatch; can be power or squat
Snatch (12 min to build Single AHAP)
Clean and Jerk (12 min to build a single AHAP)

Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
12 TTB
+2 Ground to Overhead
40 Double Unders

– Ground to Overhead @ 80% of your heavy single from the previous section
– Scaled: Power C&J or Power Snatch
– Rx: Squat Clean and Jerk
– Rx+: Squat Snatch

Post weight in comments