Rest day!

Tuesday:
High Hang Full Snatch- Work up to 50% of 1RM Snatch then:

10 Min EMOM
High Hang Snatch
2 Reps each round
Work on speed under the bar

Metcon:
8 Minute AMRAP
-100m Run
-8 Hang P. Snatch 95/65

Score:Rds+Reps
PostWOD: 2 Rounds
30sec pigeon pose
30sec wall hip opener
10 banded g,mornings

21thrusters 30kg/15kg
10 boxjumps 60cm/50cm
30 cal row
15 thrusters 45kg/30kg
10 boxijumps 60cm/50cm
20cal row
9 thrusters 60kg/45kg
10 boxjumps 60cm/50cm
10 cal row

3 rounds
10 HSPUs
10s L-sit
10 pistol squats/alternating

BS: 5x3

10′ to find a heavy
8rm Deadlift

• then

10′ to find a heavy
6rm Pull Ups

15-12-9

Deadlift 315/205lbs
Burpee box jump-overs 24/20″

Clean & jerk
1×3@60%, 1×3@70%, 1x3@75%, 1×2@80%, 1×2@85%, 1×2@80%

(rest as needed between sets)

B.
Every minute, on the minute, for 15 minutes:
*Clean or Power Clean x 2 reps
Burpees over Barbell x 6 reps

*Load can vary from minute to minute. Post total amount successfully cleaned.

5 rounds 1min on / 1min off
3 power snatch @ 70%
rest of the min wall balls
-3 min rest -
5 rounds 1 min on / 1 min off
3-5 bar mu / 6-10 c2b
rest of the min hs walk max meters.