Strength
Pull Up
6×3 Weighted pull up + 3-5 Non Weighted Strict
Resting 2 mins between sets
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WOD
For Time (12-15 min cap)
10 Rounds
12 DB Snatch
3 Ring Muscle Up
@22.5/15kg
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PEAK
Clean (3 second pause above knees) 5×3 *Start @70% and increase each set. Focus on tightness in the pause position.
Halting clean deadlift 5×3 @90% of clean *Focus on tightness in the pause position.
Speed clean pulls 5×2 @80%-90% of clean *Focus on speed off the ground