Technical Weightlifting

5 sets 60-65%

4 Halting Snatch Deadlifts
2 Hang Power snatch
1 Hang Squat snatch
BB Cycling

On 1min x 14mins:
3 Snatch deadlifts
3 Hang power snatches
3 Overhread squats
CFO Class: MetCon

As many rounds as possible in 12mins of:

10 Deadlifts 225/155lbs
10 Ring Dips
10 Toes to bar
10 Pistols


Athletes should be able to move through these rounds fairly quickly although there are a lot of movements. With the barbell weight fairly light-manageable, and the toes to bar separated from the deadlift by other movements, grip interference will not be a large concern. We should be trying to move diligently but methodically through these rounds, going unbroken but not frantically racing from movement to movement. This workout will reward patience and consistency. Breathing through each rep and keeping our mechanics composed will be key for today.
Midline Accessory

5 sets
100′ Suitcase Faremr’s carry
10 pike pull, feet on rower