monday

Strength

​Snatch
-Take 12mins to build in weight
 1x@80% 
1x@85% 
2x1@90%

​EMOM; 6mins
2x @65- 70%

MetCon

10min Time Cap
30x Cal Bike
30x HSPUs
30x Cal Row
30x Alt. Hang DB Snatch (50/35)
ME Bar Muscle-Ups in Remaining Time


Notes:
We open the 10min Time Cap with the bike and mix in the rower also. Scale the HSPUs as needed. It will take some work to get to the Bar MUs so push the pace throughout the 10min window. ​

Post

Dips
3 x 6-10 reps