Press in half squat
Hang snatch pull
Press to squat
Snatch Pull + Squat Snatch (2+1)
*Set 1-4 Across: light and deliberate.
**Set 5-9 Across: Moderate yet mechanic learned from previous sets are retained.
***Sets 9-12 Across: Moderate yet challenging. TEST your mechanics through these sets.
Metcon (AMRAP – Rounds and Reps)
Single arm OH dumbbell lunge x10 each arm
Ring knee tucks/leg lifts x20
Wallball push press x30
*Lunges are stationary and alternating legs
**Ring leg lifts/knees tucks are in the support; not hanging