260509 Saturday

Weightlifting Split Jerk Build to 1 RM 3 sets 1 rep at 85% Metcon 9 min AMRAP 3 clean and jerk 60/40 6 pullups 9 wallballs

Gymnastics 12 min EMOM Min 1: 5-15 unbroke pushups Min 2: 10-15 Vups Min 3: 3-10 unbroken strict pullups Min 4: 40 sec superman extension hold Metcon 20 min AMRAP 2 RMU 4 HSPUs 6 KB swings 32/24

Weightlifting Squat snatch Warm up to 70% of your recent squat snatch then: Every 30 sec for 6 sets 1 squat snatch at 70% 1 min rest Every 45 sec for 6 sets 1 squat snatch at 75% 1 min rest Every 1 mi