Warm-up
3 sets
:20 Bar Hang
5 KB Windwills Each Arm
10 Squat Therapy
then..
Snatch Progressions
Weightlifting
Hang Snatch (Hang Snatch + Snatch + Tempo OHS)
E2MOM for 5 sets @65-75% of 1RM
*3 sec tempo down on OHS
Metcon
Metcon (3 Rounds for reps)
5 min AMRAP
5 Strict Pull-ups (Rx+ 2 Rope Climbs)
50 DU
Rest 2:00
5 min AMRAP
10 C2B (Rx+ 5 Bar MU)
15 Air Squats
Rest 2:00
5 min AMRAP
8 HR Push-ups (Rx+ Strict HSPU)
8 Dbl DB Front Squats (50/35)(Rx+ 70/50)