‼️ Metcon ‼️
by Pirates Program
With the running clock
At 00:00 ”AMANDA“
9-7-5
Ring muscle ups
Squat snatch 61/43kg
At 10:00
13-11-9
Strict pull ups
OHS 61/43kg
⚠️ this should be painful ! Start both part hard and hang on your pace 💪🏼
SC: 1’30 cap on each ring muscle ups sets or banded.
Snatch OHS : 60% of your 1 rm
▪️ Orientation: muscle overload
▫️ Time domain: medium
▪️ Pace: critical
