1) Find a max 3 position snatch (Mid-hang, hang, floor)
2) BS: 5@55%, 5@65%, 3X5@75%
3) 3 rounds:
45 seconds on/ 15 sec off:
OH hold with 65% CJ, Pull-up hang (may use odd objects like rope, cylinders or spheres), ME FS or FS Hold, ME Toe-to-bar
4) Capacity: (May sub Gymnastics work)
With HR ≤ 150
30” AMRAP:
Row 1k or Air dyne 5 minutes
50’ HS Walk
200m Sled Drag