Warm up: KB juggling
A: Hang snatch max – 15 mins to establish a max hang snatch (can be hi hang or hang) w/ perfect form
B: Metcon as Prescribed (MAP prerequisites: 5 UB kipping pull-ups)
- 40 wall balls @ 20/14lb
- 30 pull-ups
- 30 wall balls
- 20 pull-ups
- 20 wall balls
- 10 pull-ups
B: Metcon for Health and Fitness
10-14 min AMRAP:
- 9 wall balls
- 7 pull-ups/ring rows (use bands if you need to but if you can’t do 7 pull-ups in 1 min -> do ring rows)
H&F target working time: 10 mins but if you’re feeling good, go for the full 14 mins.
Post loads, times and training notes to comments.