Saturday 240617

EXTRA WORK SATURDAY!


Snatch Pull + Snatch + Hang Snatch (Below knee) + Hang Snatch (Above knee): 6x1


3 Rounds For Time:
15 GHD Sit-Ups
15 Chest-to-Bar Pullups
15 One Legged Squats, alternating

TIMECAP: 12:00
GEAR: 2


Paused Back Squat 5-5-5-5-5

Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth. The pause is a full three count in the bottom.


Assault Bike or Row

4:00 @ 6, 3:00 @ 7, 2:00 @ 8, 1 :00 @ 9

2:00 Rest

EMOM 10:
0:10 @ 10

3:00 @ 6 (Cooldown)