Weightlifting
Four sets of:
Hang Snatch (x 2.2)
Rest 10 Seconds between doubles, and 2-3 Minutes between sets
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 6 minutes of:
6 Thrusters (115/75 lbs)
9 Pull-Ups
12 Box Jumps (30″/24″)
6 Thrusters (115/75 lbs)
9 Pull-Ups
12 Box Jumps (30″/24″)
Accessory Work
Three sets of:
Hollow Holds x 40-60 seconds
Hollow Holds x 40-60 seconds
Rest 30 seconds