High Skill Monday

Competition Class

Strength

Skills&Drills

E3M15M
5 UB Hang Snatch (squat)
*work to max
On a 3min clock:
Row 90sec
30s AMRAP Strict HSPU
Rest 60s
Repeat x 3
On a 3min clock:
Row 90s
30s AMRAP kipping HSPU
Rest 60s
Repeat x 3

MetCon

E4M12M

6 Tempo Goblet Squats 1.3.1(heavy)
3 Box Jumps (high)
"5 Ring Swings + 4 Floor Kip
Transitions + 3 Kipping Ring Dips"
12min AMRAP
25 Wall Balls 20/14
15 Box Jumps 24/20
5 Muscle Ups (bar or ring)