RM snatch + hang snatch

Lepopäivä! venyttelyä, putkirullailua, mobilityä ja päkkäreitä

20/18/16/14/12/10/8/6/4/2 reps
Burpees
KB O/H Swings (24/16kg)

3RFT
6 over the shoulder throws
24ft carry

Weight: 65lbs

10 x tempo goblet squat (3310)
10/10 one leg kb deadlift

For time:
1-2-3-4-5-6-7-8-9-10 reps of:
- Decline push ups.
- Strict pull ups.
- Wall ball shot.

10 x 3 min

A: 20 cal row+10 heavy DL
B: 20cal assault + 10 deficit HSPU

A. Clean Grip Pulls 5 x 3
90% 95% 100% 105% 105%

B. FS 6 x CUST
6 – 4 – 3 – 3 – 4 – 6
72% 77% 82% 87% 82% 75%

C. Reverse Lunge 6 ea 47,5%
Romanien DL 6 70%
Glute Ham Raise 6
Repeat 3 times

Metcon AMRAP 12
20 OH Lunges on place
15 Back Squat
10 Burpees

First minute = 1 burbee
Second minute = 2 burbees
Third minute = 3 burbees
...until time runs out

Mark rounds

3 ROunds
15 Deadlifts 225#
As many Hspu as possible in 2mins
Then rest 1 min
Score total number of hspu