Then, depending on your weaknesses, choose **TWO* of the following*

4-5a. Met-Con
AMRAP 10 Minutes
5 Power snatch 165/110lbs
2 Rope climbs
15 GHD sit-ups
2 Rope climbs

4-5b. Interval Work
AMRAP 12 minutes
Row 15 calories
5 Muscle-ups
Rest 30 seconds

4-5c. Strength
Overhead Squat:
1×3 – 10 second hold at the bottom (light)
1×3 – 5 second hold at the bottom (moderate)
3×5 AHAP
This is specifically for people who struggle with the bottom position/mobility of the OHS and snatch.

4-5d. Accessory
Tabata overhead yoke holds AHAP
Pick a weight that is moderately challenging to hold overhead and complete 8 rounds of :20 on :10 off