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Wednesday Elements


Main – Elements

Warm-up (No Measure)

Pull up: 3
Dip: 3
Pull up – narrow Supinated “Chin” grip: 3
Dip: 3
Pull up – wide pronated grip: 3
Dip: 3
Chin up Shoulder width Grip: 3
Dip: 3
Pull up – mixed grip: 3
Dip: 3
Pull up – mixed grip: 3
Dip: 3
Pull up – narrow handle pull: 3
Dip: 3
Muscle Up: 3

3 Position Snatch (12min OTM @ 50-65% of 1RM)

Metcon (AMRAP – Reps)

10 sets
30secs Double Unders
30secs Rest

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