E2:00 x 6
Build to a heavy single Hang Squat Snatch
“High Heels”
AMRAP 9:
10 Hang Squat Snatches
30 DUs
RX: 75/55
RX+: 95/65
A.) Back Squats
EMOM x 9
• 1 Pause Back Squat
• 1 Back Squat
*Pause 2s in bottom of first rep
Sets 1, 2, 3: 60%
Sets 4, 5, 6: 66%
Sets 7, 8, 9: 72%
B.) Gymnastic Conditioning
For Time: 50 Strict Pull Ups
* Every Break, perform 5 Strict Ring Dips
Partner Metcon AMRAP 30 w/Partner (Ascending Reps): Front Squats, C2B Pull-ups, Deadlifts RX AMRAP 30 w/ Partner: Front Squat (105/155 lb) Chest-to-Bar Pull Ups (Added Challenge: Bar Muscle-ups) Deadlifts (105/155 lb) – Ascending Rep Scheme: 1.1.1, 2.2.2, 3.3.3, … continue adding one rep each round. – Partners run 100-m together between each round. – Split…
Pre-workout Strength Push Jerk: 4 Sets of 3 Reps at 80% Push Jerk: 4 sets of 3 reps at 80% of 1 rep max. – Rest 2:00 between sets. Metcon For Time (10:00): Box Jump-Overs and HSPUs RX For time (10:00): 40 box jump-overs (20/24 in) 20 handstand push-ups 30 box jump-overs 15 handstand push-ups…
Benchmark Metcon Daniel For Time50 Pull-Ups400 meter Run21 Thrusters (95/65 lb)800 meter Run21 Thrusters (95/65 lb)400 meter Run50 Pull-Ups
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