Skill Work: Weighted Pull-ups
EMOM 6 minutes Strict Pull ups multiples of 2
2 strict pull ups the first minute
4 the 2nd minute
6 the 3rd minute
8 the 4th minute
10 the 5th minute
12 the 6th minute
*RX+*
3 the first minute
6 the 2nd minute
9 the 3rd minute
12 the 4th minute
15 the 5th minute
18 the 6th minute
Weightlifting: Snatch Balance
EMOM 10 minutes 2 Snatch Balance from the rack @80% of ur 1 RM snatch
demo: https://www.youtube.com/watch?v=XuFaD1sAVGI
WOD:
AMRAP in 15 minutes
20 Alternating Dumbbell Snatch 50/35lb
200M Run
20 Kettlebell Swings 24/16kg
rx+: 32/24 KG
200M Run