FS warm up, 20/15kg
10 FS, slow down, fast up
10 FS, 3 sec pause in the bottom
10 FS, one and a halves
Strength / Skill work
1. Find your daily 5RM
2. Keep the weight and do 5 more sets of 3
7 min AMRAP
3 C2B pull ups Scale = Jumping (C2B) pull ups
3 Hang Power Snatches, 50/35kg
6 C2B pull ups
6 Hang Power Snatches, 50/35kg
9 C2B pull ups
9 Hang Power Snatches, 50/35kg
*Continue in this fashion, adding 3 reps to each movement until the 7-minute window expires.
Build to a heavy single TGU each side.
Drop down and perform 20 total reps, alternating sides.