-DB Snatch is your Friend!
Gymnastics:
Tempo Pullups (51x5)
10min EMOM x 2
WOD:
3 Rounds
21 DB Snatch Alt 50/35#
15 T2B
9 Ring Dips
Weightlifting:
Power Snatch
1RM, then 80% x 2
Jerk From Blocks
1RM, then 80% x 2
Safety Squat Box Squats (Low)
1RM, then 80% x 10reps AFSAP
Pullups vs Bands
2 x ME
Pullups
2 x ME
Pullups w/ Band Assist
2 x ME
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