Snatch Pull
3x4 @ 100% of best clean - 3 min
3x2 @ 110% of best clean - 3 min
3x1 @ 120% of best clean with a 3-sec pause at the knee - 3 min
Gymnastics Skill
EMOMx10:
1- 3-5 Glide Kip BMU
2- 1 HSW Ramp (or obstacle course)
Upper Accessory - Preventative
4x12 Bench Press @ 41X1 - 3 min
Sport Sprint
For Time:
30 CTB
40 Front Squat @ 115/75
30 Pull Ups
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