Warm-up
3 sets
:20 Spider Stretch Each Side
10 Naked Bar Snatch Grip Behind the Neck Thrusters
:20 Dead Hang from Bar
10 Naked Bar Snatch Grip RDL
then…
Snatch Progressions
Metcon
Metcon (Time)
5 RFT
10 Bar Facing Burpees
100m Run
10 Hang Squat Snatch (95/65)
100m Run
*15 min cap
Accessories
4 sets
ME Hanging L-Sit Hold
Right into…
1:00 Push-up Plank Hold
Rest as needed
Hanging L-Sit (4xME)
*Reps equal seconds. Record longest set.
