9/17/21
Metcon
Metcon (AMRAP – Reps)
Strict Pull-ups Unbroken
ADV RX
12 – 10 – 8 – 8 – 6
ADV RX
12 – 10 – 8 – 8 – 6
RX
9 – 8 – 7 – 7 – 6
10 minute time cap
Weightlifting
Snatch Balance (5 x 3 w/3 sec pause in bottom squat)
Power Snatch (5 x 2 btw. 65 – 70% same weight across)
These do not need to be TnG
Snatch Complex (PP + OHS (3 x 1 65% same weight across)
5 Snatch Grip Push Press + 1 OHS
based off of 1RM Snatch
Off the rack, stay light enough for quality reps
Metcon
Metcon (Time)
3 Rounds:
21 Kipping HSPU
12 Power Snatch 95/65
21 Kipping HSPU
12 Power Snatch 95/65
Directly into…..
3 Rounds:
12 Bar-Facing Burpees
12 Power Snatches 95/65
Time Cap 22 minutes
RX Push press with barbell 95/65
All sets off the rack