Weightlifting
Snatch (Find 1RM)
(20min)
Snatch Pull (100%x3x3)
(5min)
Metcon
Metcon (Time)
15-12-9 reps for time of:
Toes-to-bars
Wall-ball shots 10ft/9ft 20/14#
75/55 thrusters
Toes-to-bars
Wall-ball shots 10ft/9ft 20/14#
75/55 thrusters
Break
(3min)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thrusters, 95# / 65#
Pull-ups
(9min)
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