Strength: Close grip Chin ups.
Perform by ability 5*5-10 reps
1) Partial ROM CG Chin Ups
2) Strict Close grip Chin ups
3) Weighted CG Chin Ups
4) Archer Chin Ups (perform 3*5-10 on each side)

MetCon: “Nate”

20min AMRAP:
2 Ring MU
4 HSPU
8 American KB Swings 32/24kg

*Ask coach for MOD.

Olympic weightlifting WOD:

1. Power snatch: 6x3x70% emphasis is speed
2. Hang snatch: 4x3x75% | 3x3x80% | 2x2x85% |  2x2x90%
3. Clean pull: 2x3x100% | 2x2x110% | 2x2x120%
4. Front squat: 3x5x80% | 3x3x85% | 1x2x90%

 

Endurance:

 

40 min AMRAP

 

70 Burpees

60 Sit-ups

50 Kettlebell swings

40 Pull-ups

30 Handstand push-ups