Snatch

A) E90SEC X4

• 1 Squat Snatch @90%

B) E90SEC X4

• 2 Squat Snatch @80%

C) E90SEC X4

• 3 Squat Snatch @70%

Back Squat

E3MOM X4:

• 2 Back Squat (1s pause bottom) *RIR 1

Metcon

3 Rounds For Time:

• 5 Rope Climb
• 75 Heavy/Drag DU
• 30m HSW (7.5m pätkissä)

Accessory

A) Rope Pull Ups:

4 Sets:

• 4-6 Rope Pull Up (R above)

*rest 60s

• 4-6 Rope Pull Up (L above)

*rest 60s

B) EMOM 12:

1: 1 Set of kHspu
2: Max Reps Strict Press (15kg barbell) cap 45s
3: Rest