Hangin'

Competition Class

Strength

Skills & Drills

A. 9min EMOM Bike
1. easy (~41-49 rpm)
2. moderate (~60-69 rpm)
3. hard (~71-85 rpm)

B. E3M9M
3 Position Clean & Jerk
*not TNG from floor
*build to approx 80% 1RM

C. 3 x 1min AMRAP
Clean & Jerk @ 80% (or best from today)
Rest 2min between AMRAPs

D. 3 x 3 Front Squat @ 80% 1RM
Rest as needed b/w

MetCon

Class

On a 32min clock

:0-10: E2M10M
3, 3, 2, 2, 1 Hang Snatch (work to heavy single)

10:00-22:00: 3 Rounds for Time:
18/15 Cal Row or 15/12 Cal Bike
12 Pull-ups (RX+ = C2B)
15 OHS 95/65 (Rx+ = 115/75)
12 Pull-ups (Rx+ = C2B)

22:00-32:00: E2M10M
3, 2 1, 1, 1 Hang Snatch (work to heavy single)