Strength
Snatch
Work to a heavy single in 12 minutes. Beginners work on technique from the high hang.
Metcon
4 Rounds For Time:
30 Double Unders
15 Chest to Bar Pull Ups
Then…
5 Minutes max Reps Turkish Get Ups (53lb/35lb)
Strength
Snatch
Work to a heavy single in 12 minutes. Beginners work on technique from the high hang.
Metcon
4 Rounds For Time:
30 Double Unders
15 Chest to Bar Pull Ups
Then…
5 Minutes max Reps Turkish Get Ups (53lb/35lb)
Front Squat 3,3,3,3,3
165, 175, 185, 190, 190
Metcon: 8:13
Did this metcon at home on our door way pull up bar. Since you can’t kip on that bar I did strict pull ups and scaled it to 10 pull ups per round.