Weightlifting
Power Snatch 1-1-1, 3x1
Notes
Build over the first three sets. The weight you used on the third set should be repeated for the remaining three sets. Aim to find a weight which is challenging, but manageable with sound mechanics. These should be obvious powers, not I-need-instant-reply-to-make-sure-I-was-above-parallel-powers.
Strength
Back Squat 10RM x 1 Rep from Failure x 3
Gymnastics
Strict Muscle-Up, 5 Sets
Notes
Your goal is to complete 5 unbroken sets of 5 perfectly controlled reps.
Sport
21-15-9 For Time:
Calorie Row
Chest-to-Bar Pullup
Notes
Compare to 160422.
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