Strength
Hang Snatch
Sport: 12:00 to work up to a heavy single, then 3×1 @ 90% of heavy single
Life: 12:00 to work up to a heavy single, then 3×1 @ 85% of heavy single
Fundamentals: 10×1 hang power snatch – same weight across all sets
Metcon
Sport:
5 rounds for time of:
12 wall balls
12 deadlifts 225/155
12 ring dips
Life:
5 rounds for time of:
12 wall balls
12 deadlifts 185/125
12 ring push ups
Fundamentals:
5 rounds for time of:
12 wall balls
12 deadlifts – choose load
12 push ups
