10 Jul 18

Metcon (Weight)
7 sets on the 2 Minutes:

2 Snatch Pulls + 1 Hang Power Snatch + 1 Squat Snatch
work up to a Heavy Weight
–the goal is to keep your feet flat footed as long as possible this delivers the most force into the bar.

Metcon (AMRAP – Reps)
“Cheerleader”
AMRAP 10

10 Power Snatch (75,55)
7 Chest 2 Bars

Score is total Reps

Extra Credit
Metcon (AMRAP – Reps)
Super set
4-5 rounds
1. 15 Band Pull aparts
2. 6-10 Pendlay Rows
3. 10 Underhand Strict Pullups or Fasle Grip Ring Pullups

–rest 2:00 between rounds but minimal rest between exercises

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