Friday - 010422
![Friday - 010422](/content/images/size/w1200/2022/04/763D3D92-C2FF-419B-8327-B9352A35154D.jpeg)
Metcon:
"Murph"
For time:
Run 1600m
100 Pullups
200 Pushups
300 Air Squats
Run 1600m
*Split reps as you like (not runs)
*Rx: wear a 9/6kg vest
Skills:
- Handstands (hold/walk)
- Kipping Toes-to-bar
Weightlifting:
High Hang Snatch Pull+Power Snatch
(60%) 3+1 /8
Squat Snatch with 3sec' pause under the knee
(80%) 1×8
Cluster (Squat Clean+Thruster) max out RM1