Strength
3x
A) False grip hold 10-20 sec
B) Kip practice 10+ reps w good form
C) Support hold- 30 sec
Metcon
Every 6 min for 4 rounds
R1-R2-R3-R4
30-30-30-30 cal row
25-20-15-10 toes to bar
20-20-20-20 db snatch (alternating)
3x
A) False grip hold 10-20 sec
B) Kip practice 10+ reps w good form
C) Support hold- 30 sec
Every 6 min for 4 rounds
R1-R2-R3-R4
30-30-30-30 cal row
25-20-15-10 toes to bar
20-20-20-20 db snatch (alternating)