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, 

But partner, jumping or box pull ups, or 4 negatives are acceptable

 

Strength: Snatch Complex

2 min Burgener Warm up

 

10 min EMOM at 60-65% 1 rm

ODD: 

1 Snatch Dead Lift

1 High Hang Power Snatch

1 Over head squat

2 Behind the neck snatch grip push press

EVEN:

1-2 Snatches

 

WOD: “Annie”

50-40-30-20-10

DUs

Butterfly Sit Ups

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