A. Hang squat snatch from below the knees, build very quickly to a moderate triple B. Front squat, 5-5-5, 40X1; 2:30 rest C. Strict rope pull-ups (2-4” between hands, switch top hand set-to-set), 4 x 4-6, 21X1; 2:00 rest + 5 rounds steady as skill work – focus is on efficiency/positions/breathing: 1-6 muscle-ups, include a