Skill:
Hang Power Snatch
Metcon:
For max reps:
Run 400m
In remaining time of 4min: max HSPU
Run 400m
In remaining time of 4min: max C2B
Run 400m
In remaining time of 4min: max V-Ups
Run 400m
In remaining time of 4min: max Hang Power Snatch (#50/35)
Endurance:
3 Rounds for time:
Run 800 meters
50 Back Extensions
50 Sit-ups
Cash out: row 2 km
Competitors:
A.
Front Squat - 15min to build today's heavy 3-reps
B.
5 Sets:
Hang Snatch + Snatch (1+1)
Start from 60% snatch and build up
C.
3 Rounds for time:
9 Deadlifts (#85/55)
6 Hang Power Cleans
3 Front Squats
9 Toes-to-bar
6 C2B
3 Bar MU
D.
4 attempts for max load:
20m Fat bar zercher carry
Rest as needed between attempts