Warm-up:
3 Rounds:
0:30 Goblet Squat Hold
0:15 Rest
-then-
5:00 Squat Therapy
-then-
20 Squat Y’s
Strength:
Every 3:00 for 15:00
1 Snatch Deadlift
2 Hang Squat Snatches
3 Overhead Squats
*Unbroken, start light, build up, Make it challenging.
Metcon:
For Time:
21-15-9
Overhead Squat 30/20kg
Toes to bar
Competitors:
Find 1RM deficit strict HSPU
3 x 10 Kipping HSPU
*Work on the kip
Accumulate 2:00 L-Sit
Don’t get too tired.