Thursday – Health / Purpose / Achievement

Brief:

– Skill: Take your time today and focus on perfect sets even if that means going lighter. We will be performing this same skill work next week as well on Wednesday.

– GPP: Mixed modality work that does not have a time component today. All work is done for QUALITY. TGUs should be moderate weight.

Strength / Skill:

3 Position Snatch Skill Work 6 x 1 + 1 + 1 @ 50-60%. Rest 2:00

– high hang + hang + below the knee.

Metcon:

5 Rounds with a partner for QUALITY:

30s NPUBs @ max effort

2 Turkish Get-up (1 each side)

12 Ring Rows

Rest as needed.

*One person works. Work is not split (everyone completes all 5 rnds), but the you will rest while your partner completes the listed work.

25:00 Cap

E.C.:

1) Weighted Sit-ups: 3 x 20. Rest 45s.

2) Banded Pushdowns: 3 x 25. Rest 30s.

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