3 Position Snatch Skill Work
6 x 1 + 1 + 1 @50-60%. Rest 2:00
– high hang + hang + below the knee.
– Same skill work done as last Thursday, but try to go slightly heavier today.


3 Rounds of:
10 Strict Pull-ups
20 SDHP (53, 35)
Run 400 Meters
Rest 90s

*Score = total time including rest
20:00 Minute Cap


– Strength/Skill: Same position work from last Thursday, except today we want to go slightly heavier than our heaviest load achieved from last week. The emphasis is still on technique.
– Metcon: Today’s metcon is intended to be done at 75-80% of Max effort. The 90s rest is simply to allow you to be consistent, not push your overall pace.