11782386_938852436156615_4416040679391235979_o

ATHLETE

A. Deadlift SPEED work 10×3 @70% – Drop and reset each rep

B. 10->1 Power Snatch (95/65)
1->10 Chest to Bar Pullups + Dips

COMPETITOR

A. Deadlift SPEED work 10×3 @70% – Drop and reset each rep
How fast can you lift the bar using the same form from the past 12 weeks?

B.
10->1 Power Snatch (135/95)
1->10 Muscle-ups

C. With a parnter:

100 Toes to bar for time*
*Sets must be 7 unbroken reps or greater to count towards 100
Scale to 50 reps and sets of 5 without partner