Federal Hill CLOSED this weekend (24th & 25th). All are welcome at Harbor East!
Strength
3 Hang Snatch + 2 Overhead Squats
After each set Complete 15 Banded Pull A-parts
5 Sets
**For strength, complete the snatch/OHS work at 70-80% of 1 RM Hang Power Snatch. Same Weight Across.
Metcon
30 Alt DB Hang Snatch
10 Burpee Box Jump overs
5 Rounds
17 min Cap
Athletes: For the workout find a steady pace and hold around 75% effort. If you go too fast you will not be able to bring the heart rate back down.
NOT A PART OF CLASS- Extra Skill work related to our Pulling CYCLE
Pull up cycle 25 Negatives
Muscle up cycle 25 Slow Transitions on the low rings https://www.youtube.com/watch?v=rpEhhvq8S8k