1a. EMOM for 5min – 10 Snatch @ 40% - 75
2a. Clean 4 x 3 @ 80% - 205
STRENGTH (as a superset)
3a. Front Squat 4 x 5 @ 72% - 190
3b. Bent-over Row – 4 x 5 @ Heavy - 165, 190x3
CONDITIONING
5a. Weighted Ring Pull-up + Muscle-up 4 x 5 + Max -53
Notes: Use 47% of Weighted Chin 1RM. Drop the chain belt then IMMEDIATLEY start Muscle-ups
8, 4, 1, 2
6a. Strict HSPU + Kipping HSPU 4 x 5 + Max
10, 5, 3, 5
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