A. Clean-grip deadlift, 10 x 3 @ 103-105% clean max, 11X1; begin a set every :60 + For time: 50 ring dips + 5 rounds for time: 9 ground-to-overhead, 135/85 200m run + Crossover Symmetry recovery Post results to comments.
A. Squat snatch, build to a tough single for the day without forcing anything B. 1 & 1/4 back squats, 2-2-2-2; 2:00-3:00 rest C. Weighted strict pronated pull-ups, 3 x 4-6, 21X0; 2:00 rest + 10 rounds for time w/a partner, alternate full rounds so each partner completes 5 (5 rounds w/1:1 work:rest if going
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat + For 10:00 – set up 2 bars here or select weights within the range than can adjust easily/quickly minute-to-minute: Evens: 2-3 power snatches, 70-80% 1RM Odds: 2-3 power cleans, 70-80% + AMRAP in 15:00