Skill:  Kipping Pull-up Movement

Strength:  Power Snatch + OH Squat 

10 Min EMOTM of 1+1 Build to a heavy

or

3 x Power Snatches EMOTM working Skill

W.O.D  15 Min Clock

  • 5 Mins Max Effort - Thrusters 95/65
  • 4 Mins Max Effort - Box Jumps 24/20
  • 3 Mins Max Effort - Rack Lunges 95/65
  • 2 Mins Max Effort - HSPU
  • 1 Min Max Effort - Pullups

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OLY Group:

  • Back Squat: Max + 25#/58% 6 sets of 5 reps
  • Hang Clean + Clean: 1+1 x 8 @ 67%
  • Clean High Pull: 3 x 5 @ 80%
  • Push Jerk: Sets 3 Building to 80% of 1RM

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