Strength:

1) Press:

1. A) Shoulder press 5x5xelements WT

B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU

 

Skill: Kipping Pull ups (Chin over the bar/C2B)/ Bar muscle ups.

MetCon: OPEN 16.3
Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

3 bar muscle-ups

Men use 35kg.

Women use 25kg.

*Ask coach for scaling options.