Skill Work
Ring Dips (EMOM 6 mins max unbroken set of ring dips)
Weightlifting
Snatch (E3MOM 12 Mins, 3 Squats Snatches + 1 Over Head Squat)
Every three minutes for 12 mins we will perform 3 SQUAT snatches and an additional overhead squat on the last snatch. Working set should be at 75-85%
Metcon (For Time -cap 16 minutes)
- 10 push press 135/95
- 20 Power Cleans 135/95
- 30 Deadlifts 135/95
- 40 Later Bar Burpees
- 50 Lateral Bar Hops
The most grueling part of the workout is the 40 lateral bar burpees, stay consistent on your pacing don’t go out unbroken and hit the wall!