For Monday.

BB:
7 min EMOM
1 power snatch + 3 heaving snatch balance
- used 75lb

2a) Bench Press:
2X5 @ 80%, 75
2X3 @ 85%, 95
3X1 @ 90% (105)
– rest 60 sec.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups:
2X5 @ 70%, 2X3 @ 75%, 3X1 @ 80% – rest 60 sec.

Conditioning

100 Double-Unders
25 Wall Balls 20/14#
75 Double-Unders
25 Wall Balls 20/14#
50 Double-Unders
25 Wall Balls 20/14#

For time.

*Rest 1 minute.

2 minutes ME Row/Airdyne for Calories (Airdyne is the preference)

Time - 11:16

Airdyne - 47 cal