Skill Work
Weighted Pull-ups (EMOM 6 Mins 4 Weighted Pull ups)
work at 10-20% of your current body weight
Weightlifting
Shoulder Press (E3MOM 12 MINS 2 Strict Press at 90% of 1 RM)
4×2 @ 90%
Metcon (Time) Time cap: 15 mins
4 Rounds for time:
25 Push Ups
15 Hang Power
Snatch 95/65 Rx
This is a total of a 100 Push ups, you guys will need to figure out how you will break them up from the get go. The hang Power Snatches will require some consistency in keeping it close and getting extension and under the bar!