Skill/Strength:
Every 2 min for 6 Rounds
2 Hang Power Snatches
– 2×75%, 2×80%, 2×85%
Metcon:
Every 2 min on, 1 min off for 5 Rounds
6 Shoulder to Overhead 115/90lbs
8 Bar Facing Burpees
10 Front Squats 115/90lbs
Max Ring Muscle Ups in remaining time
-Record each round of RMU
-Scale RMU to Progressions or ring rows+ring dips/pushups
Accessory Work:
EMOM 15
1: 18/14 Ski Erg Calories
2: 15 Toes-to-bars
3: 9 Deficit Handstand Push-ups, 6/4 in
Mobility:
3 min trap smash per side
3 min quad smash per side
