Strength: Sets should be slightly heavier than last week, but technique takes precedence. This is 5 work sets. This does not include the warm-up sets.
Metcon: Some of you have performed “GI Jane” in early months. This workout will be a good comparison but athletes won’t feel as bad if they don’t make the time cap which was 12:00 before. Pull-ups should resemble more of a jumping pull-up and less of a dead-hang pull-up. Athletes need to push on this one as most people overpace this one.
Hang Power Snatch, Below the Knee, 5×3