MOB: Full body
WU: Review movements
S. Strict Press. 5×60%. 5×70%. 5×80%. 10 sets of 5@60%. Rest :30 between sets.
C: 6 RFT
5 Hang Power Snatch 115/75
5 Pull Ups
Intention: Skill practice. Get stronger.
Option 1: 95/65
Option 2: Weight of choice. Pull up sub of choice.
PWMOB: Lax ball in C/S/B/Forearms. Stretch hamstrings.
Advanced: AMRAP in 7:00 of 5 hang power snatch @55% of your 1RM + 6 C2B pull-ups. (Work on that engine!!)
Endurance: 95/65