3rds
5 BW Good Mornings + 5 Inch worms
5 BB Muscle cleans
5 BB Muscle Snatch
3 Scap Pull Ups
:20 Sec Bike or 100m Run
Then…
Hang Clean Waves (Week 4 of 4)
Every 1:00 x 9
Min 1: 1 Power Clean + 2 Hang Squat Cleans from above the knee
Min 2: 1 Power Clean + 1 Squat Cleans (not tng)
Min 3: 1 Squat Clean
Min 10: 1 Squat Clean
Min 11: 1 Squat Clean
Then…
EMOM x 9 Min
Min 1: 5 Power Snatch
Min 2: 9 Toe To bar
Min 3: 15 Wall Balls
At the 9:00 Mark:
3 Rounds For Time:
5 Power Snatch
9 Toe to Bar
15 Wallballs
*7 Min cap on Part 2
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