7x1 Snatch pull + Snatch at 80%, rest 60-90
4x2 3 pos deadlifts (2", knees, hips), 102%
3x3 narrow OHS + 3 sec pause in hole, moderate (perfect reps)
Conditioning:
8 min AMRAP of:
Run 200m
20 Pistols (alternating)
10 Push Jerks 145/100#
-then (no rest)-
3 min ME Lateral Burpees (over bar)
Strength:
a) 3x6 ring dips
b) 3x6 wtd pull ups
skill
choose a skill and practice for 5 mins
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