Skill Work: Weighted Pull-ups
EMOM 7 mins 3 weighted pull ups
Weightlifting: Deadlift
E2MOM 8 mins 2 DL at 87% of 1 RM odd min
Reps do not need to be touch and go! make sure to brace your neutral spine as you set up. Look to drive that bar up with strong hamstrings and hip drive.
WOD: For Time
21-15-9*
- Power Snatch 95/65
- Burpees, 6 inch jump
*200 meter run after every round
This workout will be as quick as you make it. The power snatches here should me fast and fluid, make sure to rely on your legs as you cycle these! Weight should be something you can do at least doubles all the way through!