Sunday Funday!

Strength

Cash in: 10min pull-up / bar muscle up tech

E2M12M (alternating rounds)
Rd1, Rd3, Rd5 3 TnG Power Snatches
Rd2, Rd4, Rd6 5 TnG Squat Cleans

MetCon

For Time:

40 Burpees over the bar
30 Power Snatches 95/65
20 Squat Cleans 95/65
10 Burpee Pull-up

Rx+ = 135/95 barbell & burpee bar muscle up

Cash out: 5 Rounds 10 hollow rocks, 10 V-ups, 10 tuck ups, 10s hollow hold Rest 1min

WARMUP
3 Rounds: 15 KBS, 12 Step-ups (progress to box jumps for round 3), 9 Push-ups (Burpees last round)

MOBILITY
5 reverse lunges with a twist each leg
5 worlds greatest each leg
1min (5s contract, 5s relax) child's pose on box
10 inchorm scorpions + 10 marching calves b/w each
5 pigeon to hip flexor each
10 alternating cossack squats

strength SPECIFIC WARMUP
2 rounds of 5 reps of each
high hang sntach
hang snatch
snatch from floor
then 2 rounds of 5 reps each
high hang power clean
hang power clean + front squat
squat clean

INTENTION
find technical max on each movement

metcon SPECIFIC WARMUP
2 Rounds
5 burpees over the bar
3 power snatch
2 squat cleans
3 burpee jumping pull / BMU

INTENTION / SCALES
barbell should be something you can tng for 5+ reps
bar for burpee jumping pull-ups should be about 6" from standing reach, scale to a box or lower bar as needed