A: Strenght:
Snatch complex: Every 1′ 30″ ×10 round
1 snatch hig pull +1 Power snatch

B: Met-con

“Harley Love”

6 RFT:
10 Thrusters, 40/25
11 Pull-Ups

Cap time 15′

–One&Only team competitor–

Strength:

1: 2-position snatch: 10 rounds – Every 2 minutes, complete:

-1x hang snatch + 1x snatch (Work up to a max 1+ 1 for the day, but keep it crisp and goal is no misses. They do not need to be touch and go, so if you’d like to reset after the hang snatch, feel free)

2: Back squat (deload week): Warm up then:

-50% x 5 reps superset with 6(3R, 3L)x weighted jumping lunges (95/65#)

-60% x 5 reps superset with 6(3R, 3L)x weighted jumping lunges (95/65#)

-70% x 5 reps superset with 6(3R, 3L)x weighted jumping lunges (95/65#)

*If you have a true 1 RM, take percentages off 90% of that number.

Work Capacity: “Murph”. Complete the following for time:

-Run 1 mile

-100x pull ups

-200x push ups

-300x air squats

-Run 1 mile

*If you have body armor or a 20# weight vest, use it.

Core: 3 rounds, not timed:

-12x reverse hypers (AHAP)

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