Skill:
3 x 12 Chin-ups in False grip ( Ring or Bar)
3 x 3 Pull-overs
5 x 10's Front lever holds ( any scale)
Strength:
Snatch Deadlift 4 x 2 @ (85%) 1RM
Metcon:
5 rounds
4 power snatch @ 60% of 1RM
15 wall balls 20/16
15 Slam Balls 20/16
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