I.
1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch @ 60% 1 RM Snatch
1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch @ 65% 1 RM Snatch
1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch @ 68% 1 RM Snatch
1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch @ 70% 1 RM Snatch
1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch @ 72-72+% 1 RM Snatch
*Slow Snatch Deadlift : 5 second ascent
*Hang Pause Snatch: Pause for 2 seconds in the receive.
II.
1 Clean Deadlift + 1 Below the Knee Clean + 1 Split Jerk @ 73% 1 RM Clean and Jerk
1 Clean Deadlift + 1 Below the Knee Clean + 1 Split Jerk @ 75% 1 RM Clean and Jerk
1 Clean Deadlift + 1 Below the Knee Clean + 1 Split Jerk @ 80% 1 RM Clean and Jerk
III. Metcon
6 Sets 3 min cap each set
3 Burpee Bar Muscle Ups
12 Shuttle Runs (50ft)
3 Burpee Bar Muscle Ups
-rest 1:1 b/t sets
Scaled: 3 min cap each set
6 Sets
2 Burpee Bar Muscle Ups
8 Shuttle Runs (50ft)
2 Burpee Bar Muscle Ups
-rest 1:1 b/t sets-
IV: Mayhem Gymnastics
2 Rounds for Quality
20 Kip Swings [aka Beat Swing]
10 Strict Toes To Bar
Then accumulate 20 Kipping Toes to Bar
Scaled:
2 Rounds for Quality
10 Kip Swings [aka Beat Swing]
10 Strict Knee Raises
Then accumulate 10 Kipping Toes to Bar
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