Skill

E2MOM 16 min (8 rounds)

6 Hang Power Snatches, start with barbell, increase 1-5kg each round

1-3 strict pull ups

(Hang from above knee)

METCON

3 Rounds of TC 10 min

5 Hang Snatches 43/30kg (Power or squat)

7/5 Pullups, strict

20 Wall Balls 9/6kg

Rest 1min after each round

This should be an all out effort each round

Level1: Make sure everything is unbroken, 60/43kg, Wallballs 12/9kg

Level2: RX

Level3: 35/23kg, banded pull ups, Wallballs 6/4kg

Level4: 10 Kettlebell swings 20/12kg, 7/5 Ring row, 10 wallballs 4kg