15
Oct

SKILL – Snatch/OHS

STRENGTH – Snatch (+) OHS

**Every 90s for 8 Rounds

2 Hang Power Snatches (+) 1 Overhead Squat

METCON – On a 15:00 running clock for Reps

0:00-3:00

Row 500m

Max OHS

Rest 1 Minute

4:00-7:00

Run 400m

Max Pull-ups

Rest 1 Minute

8:00-11:00

Row 500m

Max OHS

Rest 1 Minute

12:00-15:00

Run 400m

Max Pull-ups

L1: 135/115, CTB

L2: 115/85, Kipping Pull-ups

L3: 75/55 or Front Squats, Assisted pull-ups

L4: Goblet Squats, Ring Rows

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