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A. Every 2 minutes, for 10 minutes (5 sets):
(high hang, mid-patella, floor)
Only move up in load if mechanics are perfect.
3 sets of:
Snatch Deadlift x 3 reps @ 95% of 1-RM Snatch
Rest 60-90 seconds
On the last rep or each set, take 5 full seconds to lower the weight back to the floor - going through good positioning.
B. 7 rounds for time of:
5 Bar Muscle-ups
20 Wall Balls (20/14 lbs to 10' - CATCH BALL)
Time cap: 20-minutes
C. Optional Accessories:
8 sets of:
25 seconds of L-Sit Hold
Rest 15 seconds