10/12 Friday

A. OHS, build to a tough single in 12min

B1. Above Knee Hang Muscle Snatch. Above Knee Power Snatch. Above Knee Squat Snatch, 1.1.1 x 4 sets, 2 min

B2. Kipping HSPU, 2-3 tough reps x 4 sets, 2 min

C1. Front Squat @ 20X1, 3-3-2-2-2, 2 min – increase every set

C2. Wtd Shoulder Width Grip Pronated Pull-up @ 50X0, 2-3 reps x 5 sets, 2 min

D. Pull-ups, 6-10 unbroken per min for 10 minutes