In the first part of class, you will start with 2 power snatches (reset between reps if you need to) and then 5-10 pull-ups. Treat this as skill practice for whatever you need – if you need strength, then do strict/banded. If you need to work on kipping/butterfly/chest-to-bar, etc, then do so. The 5-10 reps is just a suggestion – tailor it to what you need. You may go up in weight for the snatches after each set.

 

Strength

Alternating:
A.) 5×2 Power snatch
B.) 5×5-10 Pull-ups

Conditioning

For Time

Row 1K

30-20-10

Wall Balls (20/14)

Pull-ups