All Levels

Strength
A. Perform every 2 min for 16 min:

4 paused Front Squats (2sec Pause) +
20m single arm sled pull (10m l + 10mr)



Front Squat
2s pause in the bottom position

Metcon
B. Run/ Walk with a heavy object 200m.

Then,
25 Burpees + 25 Air Squats

Weightlifting

Weightlifting
A. Snatch

A.1 Establish your daily max in snatch singles.
A.2 Drop down to 70% and perform a squat snatch Isabel with a three second pause in the bottom position and top position of every single rep.

Twist 1: If you “forget” to count to three that lift is a no-rep.
Twist 2: If you take a step forward or back as you stand up from the bottom position that lift is a no-rep.
Twist 3: If you flat out fail a lift you have to do ten burpees over the bar (bar facing) before you can continue with the snatches. This punishment is not because I love burpees but because I don’t want you to fail but rather incentivize you to fight to avoid it.

Snatch

Gymnastics

Gymnastics
A. 5 Sets of:

A1. :10s PB Inverted Hang
A2. :10s Back Lever hold

B. 3 Sets of:

B1. :30/:30s OA Plank
B2. :15/:15s OA Active hang(or :30s with both arms)

C. Sets of:

C1. :30-:60s Wall-facing HS hold
C2. 15-20 Kipp/Swings