Strength
Every 2:30 mins for 6 rounds ( 15:00 )
2 squat snatch AHAP
Drop and reset between reps!
Metcon
For time
8 power snatch 42.5/30kg
18/14 cal AAB
8 power snatch
15/12 cal AAB
8 power snatch
12/9 cal AAB
8 power snatch
Target score : sub 7 minutes
Advanced: sub 5
Finisher
Accumulate 5:00 dead hang from pull up bar
10:00 cap
Try do sets as evenly as possible. If you have good endurance go for broke from early on !!
