A. Power Snatch : emom – x 12 x 2 tng reps @ 70%
40k/88# off 125# power snatch
B. Clean pull with 2 sec pause below knee + hang clean pull. X 5 sets @100% of your clean
87k/191#
C. 200m row @90+% , into :45 @2:20/2:30 x 10
Done. Pulled about 1:55-1:58 for 200's
D. Weighted Ring Pull-ups (keeping rings semi supinated on pull) 8×3 – ascend first 4 sets, across last 3
E. Emom x 12
Minute 1 : 2 legless rope climbs
Minute 2: triple bounding set up x 2
Minute 3: 15 ghd sit-ups
Done. Has to kip last 3 ropes but didn't fail.
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