Monday 231017

Pause Snatch + Hang Snatch

8x1, use 95% of last week's top working weight 


AMRAP 12: 
3 Muscle-Ups
12 Hang Squat Cleans, 135#/95# 

GEAR: 2.5


Extra Work: Rope Climb Development

16:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

-L Rope Climb
-Strict Legless Rope Climb from Seated
-Strict Legless Rope Climb from Standing
-Legless Rope Climb
-Rope Climb w/Legs
-Long, Medium, or Short Rope Pull (3-5/side per set) 
-Lying-to-Standing Rope Climb