BBG: 1) Find a 3RM Pause Snatch (3 sec. pause@knee)
Strength:
2A) Press 65X5, 75X5, 85X3, 95XME, R60 2B) 4XME UB C2BPU, R60
Conditioning:
3) 5 rounds each for reps:
2" AMRAP: 10 Thrusters 15 Lateral Burpees ***Add 5-10 pounds to the thrusters every round.
Competition:
4A) 3X10 Muscle-up transitions with dip 4B) 3X30 GHD Sit-up