Metcon

‼️ 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


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