A) OLY (15 minutes to complete)
Fitness/Performance
3-5 Sets
8-10 Snatch Pulls (:03s pause @ Knee and Hip)
or
8-10 Deadlifts
RX
5 Sets Building in weight
3 Snatch Pulls (No Pause)
Goal: Perfect positions before load
B) Metcon (15m Cap)
Level 1 – Fitness
15m EMOM
1. 2 Rope Walk Ups
2. 5 Hang Clean and Push Press
3. 45s SU or DU Practice
RX – Performance
15m EMOM
1. 2 Rope Climbs
2. 5 Clean and Jerks (135/95)
3. 30 DUs
Comp – Sport
15m EMOM
1. 1-2 Legless Rope Climbs
2. 5 Clean and Jerks (165/105)
3. 50 DUs