Skill:
3x ME strict chin ups
Strength:
Deadlift
5x2 @ 80% of 1 rep max
Snatch push press - use this as a technique/skill movement for the advancement of your snatch
5x5
Stabilizer:
Same as Monday
Metcon:
10 mins
1 min on
1 min off
30 KB swings 32/24kg in minute of work
***If you do not get all your swings in one or all rounds - you owe a 1000m row at the very very end - just 1 row no matter the amount of "missed" rounds
You should be real close to the buzzer if you picked your weight correctly - anymore than 10 seconds left in the minute and YOU ARE a SANDBAGGER!!!
then
8 min AMRAP
10 ring pull ups
10 ring push ups
10 KB cleans 5 to each side 32/24kg
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