Strength #1 :
Power Snatch + Snatch 50*1+1, 60*1+1, 70*1+1*2
Snatch High Pull 85*2*3
Strength #2 :
OHP 42*5*3, 51*5, 62*5*3
Gymnastics Skills :
Butterfly Pull Ups *3*2 - Jared pointed out the slow "not exploding open elbow" as indicator to do simple Pulls
Pull Ups *5 *4
Hollow Pronated Hang 30 Sec *4
Metcon #1 ;
EMOM for 16 Min
Odd Min - 4* Band Ring Muscle Up¥
Even Min - 4* 25" Box Jump
¥Jared - "Hollow Position & hip thrust - > thrust/pull to rib" then head butt
Stretch
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