Skill: Power snatch.

MetCon: “21-15-9 Complex”

For Time

8 Deadlifts (70/50 kg)

7 Cleans (70/50 kg)

6 Snatches (70/50kg)

8 Pull-Ups

7 Chest-to-Bar Pull-Ups

6 Bar Muscle-Ups

 

 

6 Deadlifts

5 Cleans

4 Snatches

6 Pull-Ups

5 Chest-to-Bar Pull-Ups

4 Bar Muscle-Ups

 

 

4 Deadlifts

3 Cleans
2 Snatches
4 Pull-Ups

3 Chest-to-Bar Pull-Ups

2 Bar Muscle-Ups

Athlete will perform 21 reps (8+7+6=21) of Deadlift/Clean/Snatch then Pull-Ups/Chest-to-Bar Pull-Ups/Bar Muscle-Ups; then 15 reps (6+5+4=15); then 9 reps (4+3+2=9).

*Ask coach for scaling options.