May 13 2021

Warm Up:

400M run

10 A-T-Y-W

20 Plank Shoulder Taps

20 Sec Reverse Plank

2x

6 High Hang Pull

6 Hang Muscle Snatch

6 Overhead Squat

6 Drop Snatch

WOD:

Gym Crew

6x 1,1,1,1

Squat Snatch Clusters

60 Seconds to complete the 4 single reps

90 Sec Rest to add weight

Start at 60% and build to 77%-80%

METCON:

7 Min AMRAP

5 Strict HSPU

10 Alt DB Squat Snatch

25 Double Unders

L3 - 50/35

L2 - 8 Kipping, 12 Alt DB Snatch, 18 Double Unders

L1 - 10 DB Press, 12 Alt DB Snatch, 50 Singles

At Home Crew

15 Min E90 Sec

5 Back Pack Overhead or Front squats

METCON:

7 Min AMRAP

10 Push Ups

10 Back Pack Snatch

25 Double Unders (50 Singles)