Tuesday
0:00 - 16:30
A)
12 rd
Every 90 seconds
1 x power snatch
1 x hang power snatch
1 x hang snatch
21:00 - 41:00
B)
10 rds
Every 2 min
5 x pause back squats
47:00 - 55:00
C)
8 min amrap
C2b/pull ups
Burpee box jumps
3,6,9 and so on
-only do c2b if you can do 30 + pull ups
Optional accessories
5 x max muscle ups
5 x 10-15 weighted back extenstions
5 x 10 one arm rows
5 x 1 leg less rope climb/rope climb