1) 5X3 Hang Snatch @80% of best for the complex
2) Pause Speed BS (2 sec pause at bottom, no bounce, stand up as fast as possible): 10X2@55%, rest exactly 30 sec.
3) “Diane”
21-15-9
Deadlifts (225/155)
HSPU
Capacity:
3 Rounds @ 140-150BPM
4 minute AMRAP:
KB Snatches (53/35)(10 reps then switch arms)
Rest 1:00
4 minute AMRAP:
Target Burpees 6” target
Rest 1:00