A.

Three sets, not for time, of:

Bar Muscle-Ups x 2-4 reps

Alternating Pistols x 12-16 reps

Handstand Walk x 10-15 meters

B.

Three sets of:

Front Squat x 2 reps @ 75-80%

(work on SPEED out of the bottom)

Rest 15-20 seconds

Tall Box Jump x 1.1.1

(rest 10 seconds between singles)

Rest as needed

C.

Every two minutes, for a total of 20 minutes (10 sets) of:

Snatch

* Sets 1-2 – 2 reps @ 70-75%

* Sets 3-4 – 2 reps @ 75-80%

* Sets 5-6 – 2 reps @ 80-85%

* Sets 7-8 – 1 rep @ 85-90%

* Sets 9-10 – 1 rep @ 90-95%

D.

Three sets of:

Dead-Stop Front Squat x 3 reps

Rest 2-3 minutes

Work as heavy as possible here.

Results:
A) Complete - subbed shoulder touches for HS walk.
B) [335/45 in] X 3 sets - not as fast as they should have been.
C) 205 X 1/1, 205 X 1/1, 225 X 1/1, 225 X 1/1, 235 X 1/0, 235 X 1/1. 245 X 0, 245 X 1, 255 X 0, 255 X 0 - 2 attempts. both shitty pulls.
D) skipped - lost foucs. no energy. 3 X 10 natural GHRs instead.