Warm-up:

Muscle Snatch up to a heavy triple.

WL:

1) 2-position Snatch: 60x1x4 (hang, and mid hang)

2) 2-position Clean + 2 Jerk after last clean: 60x1x4

Conditioning:

3) 30”AMRAP with HR between 145-155BPM

10 Chest-to-bar Pull-ups (strict if possible, if not kipping okay, but you should at least try)

6 TGU (3 each arm UB, AHAP)

40M Sled drag (20m forwards, 20m backwards, slow marching pace AHAP)

200M Farmer’s Carry AHAP, if you have to drop the weights before 100m, it’s too heavy