3 Position Snatch (15 min cap)
1 Rep per position x 5 sets (ALL SQUAT)
- High hang
- Hang
- Floor
4x4 Snatch Pull at 100% at Max PR
Scoring: Load
Metcon (12 min Cap) 21-15-9 Hang Power Snatch (105/75) Toes to bars Scoring: Time
Tempo Box Squats 5 Sets 5 Tempo Box Back Squat @8-8.5/10 RPE *Rest as needed between sets. **Tempo is 32X1 (3 seconds down, 2 second...
Warm up: 20 90/90 hip switch 10 Cat cows 8/side firehydrants 8/side Knees over toes forward Body weight 20 sec/side isometric lunge hold...
Warm-up: 20 90/90 Hipswitch 10/side Knees over toes lunge 20 alternating warrior squats 20 Banded Pull aparts 20 Banded Front Raises 10...
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