Strength
3 Sets @ 75%
1 Pause Snatch + 1 Snatch
*Drop the bar between reps! Do all 3 sets here at the same weight.
Then,
Build up to a heavy single for the day!
conditioning
Every 2min for 5 Rounds
7 Ring Muscle Ups
If you need to scale switch to bar muscle ups same number of reps. Next
scaling option will be 14 Chest to bar or normal pull ups.
