Warm-up
2 sets
:20 bar hang
:20 Push-up Plank or HS Hold
then…
3 sets of bar complex
5 Snach DL
5 Muscle Snatch
5 Hang Muscle Clean
5 Press
Weightlifting
Shoulder Press (5×4-6 )
*15 min to complete @ 65-70%
Tempo (31×2)
(3 sec decent, 1 sec pause at chest, Press, 2 sec pause at top)
Metcon
Metcon (Time)
3 RFT
50 DU
14 C2B (Rx+ 7 Bar MU)
14 Lateral Bar Hops
21 Snatch (75/55)
*18 min cap