SKILL/STRENGTH

For Quality: 4 Rounds
15-20 GHD Sit-ups
1 minute Ring Plank or ADAP
5-7 Strict T2B or ADAP
12 Straight Arm Plate Twist

METCON

For Quality:
5 Rounds, move up in weight as your reps decrease.
For top weight. Take your time in between rounds. Aim for TnG as possible, but emphasize quality over that.

Power Snatch:
Round 1: 15 Reps
Round 2: 12 Reps
Round 3: 9 Reps
Round 4: 6 Reps
Round 5: 3 Reps

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