Run, Toes-to-bar, Hang Power Snatch

Strength/Skill

1a) DB Split Squat, front foot elevated on 45# plate x 6-8 each

1b) Bent-over rear lateral raises x 10-15

1c) L-sit x 10-20 seconds

Rest :30 between movements

 

Metcon

For time:

Run 800 meters

21 Toes-to-bar

21 Hang Power Snatches 95/65#

Rest 3:00

Run 600 meters

15 Toes-to-bar

15 Hang Power Snatches

Rest 3:00

Run 400 meters

9 Toes-to-bar

9 Hang Power Snatches