October 30, 2020
203010
Warm-up
Strength
Snatch (Weight)
1 Power Snatch + 1 Hang Snatch + 1 Snatch
Rest 1:30-2:00 between
Sets 1-2: 70%
Sets 3,4, & 5: 75%
Metcon
Metcon (Time)
21-15-9:
Overhead Squats 115/75
C2B Pull Ups
Overhead Squats 115/75
C2B Pull Ups
Metcon
Option 2 (Fittest Experience)
Metcon (Time)
For Time:
3 Rounds
7 Power Snatch 135/85# (95/65)
14 Chest to Bar Pull Ups (Pull Ups)
3 Rounds
7 Power Snatch 135/85# (95/65)
14 Chest to Bar Pull Ups (Pull Ups)
Then, Rest 3 minutes before continuing with:
3 Rounds
5 Hang Power Snatch 155/105# (115/75)
10 Bar Muscle Ups (C2B Pull Ups)
Time Cap: 12 Minutes, including 3 Minute Rest Period
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