October 12, 2021

Cianwood

View the Workout See the Whiteboard

Strength/Skill:
Every 2 min for 6 Rounds
3 Position Squat Snatch (HH, Hang, Floor) + 1 Overhead Squat @60% Snatch Max
-Meant to be done unbroken as a complex

Metcon:
4 Rounds
10 Chest to Bar Pullups
15/12 Cal Assault Bike
20 GHD Situps
25 Burpees to a 6” target (try to use same bar for C2BPU and Burpee target)

Accessory Work:
Abs by Ash
3 sets
:30-:45 GHD Hold (face up, at parallel)
1 min plank
Rest 30 secs.
L-Sit hold from Pullup bar as long as possible for 5 rounds (rest for :30 -1 min between each set) (total time is score)

Mobility:
3 min smash each trap

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