Skill Work: Tabata
Tabata Hand Stand Push Ups
RX+: Strict HSPU
Weightlifting:
Muscle Snatch and Squatch Snatch Combo. Continuous 12 min EMOM Clock set: Complete Part A and B.
Part A: Muscle Snatch
EMOM 6 minutes work up to a new 1RM Muslce Snatch
Start at 40% of 1rm snatch then work up to a 1 rm here then start part B
Bart B: Squat Snatch
EMOM 6 minutes Squat Snatch with a 2 second pause @ knee
WOD:
3 rounds for time **400 meter run after each round
9 hang power snatch 95/65 lb
15 push press 95/65 lb (NO KNEE REBEND)
21 front squat 95/65 lb
please make sure to choose proper loading based on your push press and hang snatch capabilities