• OH Lift and Push/Pull for Time

    • Warm Up
    • Hang Snatch
      First 10 min load to a medium-heavy single (~85%)
      10 to 17 min: 5×1 heavy singles (85-95%)
    • 9-15-21
      Pull ups
      Wall Ball shots (14/20 lb / 10/9 ft)
      RX+= C2B Pull ups
    • Cash out
      3 min unbroken Plank (on elbows)
      * Penalty of 1 burpee every time you break position
    • Accessory exercise of the week:
      3 min to perform or practice Legless Rope Climb
    • Cool Down/Stretch

     

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