Strength
Hang Power Snatch: 6 x 3 @75%. Rest 90s.
– This is 6 “work sets”
– take 3-4 sets to build to a moderate weight.
– Beginner: Light loads focusing on technique
Metcon
“Complex A”
4 Rounds of:
8 Hang Power Cleans (115, 75)
8 Front Squats
8 Push Press
8 Back Squat
8 Goodmornings
8 BB Rows
Rest 2:00
*All sets must be done without dropping the bar
Rx+:(Add 4/2 Ring Muscle-ups after each completed round)
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)