Preparation: Warm-up of your choice…(note movements used and time in your comments)
Focus : Squat Ladder to 150# Then max reps at 150#:
Deadlift (Snatch Grip): 130#x8– 150#x7 – 170#x5.
Push Press: 50 reps for time at 80#.
Pull-ups: 3 Rounds of 6 Arm Scissors, 2 pull-us. Rest 60 seconds. Then perform 8-7-6-6-5 pull-ups.
Finish: Row: set the damper on a C2 rower at 4-5. Then perform 3 rounds of 18 hard pulls followed by 1 minute of A. Plank B. Dead Bug C. Hollow Rock. (Record meters rowed in round 1 and 3)