Weightlifting

Power Snatch 1-1-1, 4x1

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.

Strength

Back Squat 4RM + 10lbs x 1 Rep from Failure x 4

Gymnastics

Strict Rope Climb, 5 Sets
Your goal is to be able to complete a perfectly controlled set of 5, touch-and-go at the floor

Sport

15-12-9 For Time:
Row for Calories
Squat Snatch, 115#/75#

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