2 Sets:

• Banded ATYT x 8 ea.

Strength:

Skill:

• 15-20 Power Snatch
• 1-2 Rope Climb/6-10 Strict Pull Ups

B) 5 Rds For Time:

• 3 Burpee Pull Up
• 1 Squat Clean

*Goal to increase load on cleans

• 10 Minutes Mobility

2 Sets:

• Banded ATYT x 8 ea.

Strength:

Skill:

• 25 Power Snatch 75/55
• 3 Rope Climbs

B) For Time:

• 3 Muscle Up
• 1 Squat Clean 185/125
• 3 Muscle Up
• 1 Squat Clean 205/135
• 3 Muscle Up
• 1 Squat Clean 225/145
• 3 Muscle Up
• 1 Squat Clean 235/160
• 3 Muscle Up
• 1 Squat Clean 245/165

2 Sets:

• Banded ATYT x 8 ea.

Strength:

5 Sets: (EMOM)

• Tempo Chinese Snatch Pull + Hang Snatch @ 70% of 1RM

(3 Seconds Concentric Pull to Knee, 1 second isometric hold then Chinese Snatch Pull, then 5 seconds eccentric to knees, 1 second isometric hold then Snatch)

(Goal is to increase load 10# if 70% is above 220#, 5# if 70% is below 220# each week)

Skill:

• 25 Power Snatch 75/55
• 5 Rope Climbs

B) For Time:

• 3 Muscle Up
• 1 Squat Clean 205/135
• 3 Muscle Up
• 1 Squat Clean 225/145
• 3 Muscle Up
• 1 Squat Clean 245/155
• 3 Muscle Up
• 1 Squat Clean 255/165
• 3 Muscle Up
• 1 Squat Clean 265/175

• 10 Minutes Mobility