15 minutes

Build to heavy power snatch

Then

15-12-9-6-3

pull ups

power snatches 95/65

box jumps 24/20

 

L1- Banded pull ups

L3- 9-7-5-3-1 bar muscle ups

      Power snatches 115/85

 

Comp HW

Build to a heavy complex

2 push press+2 push jerk

then

NOT for time super set

10-10-10

Double KB strict press, choose a weight that allows for unbroken sets

Barbell bent over rows

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