Skill/Strength:
Every 2 min for 5 Rounds
3 High Hang (right up in the hip pocket) Snatches
-Focus on quick extension, and teleporting under the bar
Metcon:
10-9-8-7-6-5-4-3-2-1
Medball Cleans 20/14lbs
Toes to Bar
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Pauly VanderKelen
500 meter Row WU
Good Mornings: 10 reps @ 95,115,135,165,185, & 205# / 5x10 Cable Oblique Twist @ 80# alternating with 10 Shoulder Press @ 105# / 5x11 Tricep Pull-down @ 65# alternating with 5x11 Preacher Curl with 30# dumbbells.
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