Friday- Sn Tech + Pause Squat + Short Skill/Speed Based EMOM + Pressing Aerobic work
A. 3-Positon Snatch (high hang, knee cap, ground), 1 set/min for 10 min *start @ 155 and build
155.
165
175
185
195
205
215 miss second
215 miss
215 make
225 miss
B. Front Squat w/ 3 sec pause in bottom and 7 sec pause at top, build to 1RM, -20% for 3 x 3
360. 288 for sets.
+
AMRAP Unbroken Muscle Ups x 3, rest 3 min b/w sets
15, 12, 10
+
5 min Accumulated Wall Facing HS Hold **as soon as you loose perfect hollow position, drop down and rest
+
5 min Accumulated Wall Facing HS Hold **as soon as you loose perfect hollow position, drop down and rest
Complete
+
2 min Chin Over Bar L-Sit Hold accumulated
+
2 min Chin Over Bar L-Sit Hold accumulated
Complete
+
10 min Bottom to Bottom Squat hold barefoot accumulated
+
10 min Bottom to Bottom Squat hold barefoot accumulated
Complete
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