Gymnastic Skill
EMOM 6 mins
4 reps of 1 Hanging L Leg raise + 1 Strict Pull up
*use the band to scale the movement
Power Snatch
EMOM 5 mins
1 Slow and Pausing Power Snatch (Slow at first pull from ground to knees and pause 2s at knee level)
… Directly into:
EMOM 5 mins
1 Power Snatch
Metcon
For time:
6 Toes to Bar
6-5-4-3-2-1
Power Snatch (50/30 kg)
rest 2 mins
1-2-3-4-5-6
Power Snatch (50/30 kg)
6 Toes to Bar
Time cap 18 mins