BARBELL
Snatch 5×2 @ 82.5%
ACCESSORY
1) 5 x 5 Scap Pulls + 4 Arch to Hollow + 3 Kipping Knee ups + 2 Knee up Toe Kick + 1 T2B
2) Strict Pull-ups, 5×5 (band, body-weight or weighted)
BODY-WEIGHT ONLY
Partner / For time / 15 cap / Both Work
100 Sit ups – 1 always holding suspended Squat
100 Hand Release Push-ups – 1 always holding Plank
100 Air Squats – 1 always holding Dead-hang
*Every minute do 3 Burpees
CONDITIONING
7 Rounds / 15 cap
10 Hang Power Snatches 95/65 | 75/55
30 Double-unders
KICKER
AMRAP 5: Bar Facing Burpees
EMOM starting at 0:00 – 3 Power Cleans 185/135 | 155/105