28
07 '19
Strength
E2M10M
5 power snatch @55% of 1RM
*Touch and go, no drops or regrip at the ground.
METCON
10min AMRAP
1 rope climb
5 shoulder to overhead 95/65
10 front rack alternating lunges 95/65
Firebreathers
Legless rope climbs
135/95
Accessory work
Shoulder of steel
Plates lateral raises 3×10
Weightlifting
Snatch balance 5×5
Gymnastics
Free standing handstand hold 5min practice
Core
30 GHD sit ups
30 hip extensions
