The Gripper

Strength

Snatch + Hang Snatch + Oh squat 7 x 1+1+1

Performance Metcon

The Gripper (8min Amrap)

Ladder 1-2-3-4-5-6-7-8---- Toe to bar + Chest to bar

3 Hang Squat Clean 165/115

Fitness Metcon

Ladder up 1-2-3-4-5-6-7-8---- Burpee + box jumps overs 24/20 (both feet touch top of box)

3 Hang Squat clean 95/65

Post total reps to comments.