Skill: Strict pull ups

5 min EMOM

5 strict pull ups per mins

Must come down to straight arms every rep.

-No ring rows or bands. 

-Can do partner, jumping or box pull ups, or 4 negatives

 

Strength: OH Squat

2-3 warm up to 60%

1 x 5 @ 70%

2 x 3 @ 80%

4 x 1 @ 90%

 

Burgener Warm Up w PVC

 

WOD: 

21-15-9

Hang snatch 95/65

AKBs 53/35

 

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