A) Complex; Snatch, Hang Snatch, OHS x 3 for 4 sets. (do the complex 3x each set recommended weight is 2 sets @ 70%, 2 sets @ 75% of 1rm snatch)
B) CF Metcon
C) Strict pull up ladder (1,2,3,etc) 4 sets, with 2min rest between. Goal is 50 reps
B) CF Metcon
C) Strict pull up ladder (1,2,3,etc) 4 sets, with 2min rest between. Goal is 50 reps