Strength/Skill :
3 Position Snatch Skill Work
6 x 1 + 1 + 1 @50-60%. Rest 2:00
– high hang + hang + below the knee.
– Same skill work done as last Thursday, but try to go slightly heavier today
Metcon :
3 Rounds of:
10 Strict Pull-ups
20 SDHP (53, 35)
Run 400 Meters
Rest 90s
L2: (45, 25) (Band Assisted Chin-ups)
L1: (35, 25) (10-15 Ring Rows per round)
Alternate Options
400m Run = 500m Row, 60s Bike or Ski Erg, 90s Farmer Carry (70, 53)
*Score = total time including rest
20:00 Minute Cap