A1. Snatch Balance - see July 3, June 8, May 21, 2014
Advanced/intermediate - 3 sets of 5 at 50-60% of max snatch
Intermediate - the percentage will be much higher so play around with it.
Beginner - 3 position x 3, 3, 3, 3
A2. Bench Press - Poliquin 4 % @ 31x1
Rest 45 sec between movements
B. 3 Rounds for Time
Sprint 400 meters
Kipping muscle ups x 10
Burpees x 25
No kipping mu?
Do 15 chest to bar pull ups/chin over vertical plane/kipping with band - need a 30 sec eccentric) 10 ring rows
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