A. Deadlifts 4×3-5; 3-4mins
In rest period, practice Hang Power Snatch as a skill. Work the BB and get comfortable with hook grip and if advanced enough, practice tng reps
B. SA DB Row 3×6-8; 2mins
A. For Time (3min cap)
20 Power Clean + Jerk @115-155/85-115#
*hit this set in fast singles. Focus on setting properly and fast elbows to finish. Get the set done as fast as possible with good technique
B. Ring Dips: Select one of the following, each set must be unbroken. Complete as fast as possible with as minimal rest.
50 Cal Row or 40 Cal Ride
50 [email protected]/65#
20 Bar Muscle Ups or C2B Pull Ups
Open Prep Cycle Optional Extras
A. Every 2mins,
*the goal is complete the 280/250m under 1mins.
1m over the targets = 1 rep of Wall Ball to be complete at the end