TUESDAY

STRENGTH

Hang Power Snatch

3/2/1/1/1

After warming up, start light and work up to a heavy single. Those of you who are performing the hang snatch at Flex, use this as an opportunity to think about starting weight and loading schemes for the comp.

METCON

“There and Back Again”

50 Double Unders

40 Russian Kettlebell Swings (53/35)

30 Hang Power Cleans (95/65)

20 AbMat Situps

10 Bar Muscle Ups

20 AbMat Situps

30 Hang Power Cleans (95/65)

40 Russian KB Swings (53/35)

50 Double Unders

PERFORMANCE: Burpee Pull-Ups for Muscle Ups, or banded Muscle Ups

FITNESS: 75/55, 44/26, 2 Ring Rows plus 2 Push Ups for 1 Muscle Up