A. segment power snatch pause 2sec at mid thigh then PS; 5 sets of 2 perfect form rest 90sec btw sets
SCORE: 135x2, 155x2, 175
B. emom - PS TnG x 5 moderate - 5mins
SCORE: 135
C. push press @12X1 build to a 2rm in 4-5sets
SCORE: 225
+
5 sets:
15-20 ring dips
Row 400 m @ 90%
rest 2:30

Notes:
- focus on activating lats and keep upper back engaged during pause
- 50-60% of 1rm on B make sure reps are perfect
- no TnG on push press
- work on kipping dips/record row repeats - same across is goal