Weighted pull up: 5-3-1

for time with kettlebell

900m run
50 goblet squat
600m run
50 swings
600m run
50 clean (alternating hands)
600m run
50 sdhp
900m run

Kb shoulder press 6x10 AHAP.

EMOM 10min:

Hang squat clean x3 (60-70%/clean)

B.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch

For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

A.
Four sets of:
Pause Front Squat @ 24X1 + 2 Front Squats
Rest 2 minutes

Goal is to match or improve on the four heaviest loads used last Monday.

Finding your results in the blog comments is easy, just click on your name and it will pull up any of your previous entries.

40min AMRAP:

• 5 Pull-ups
• 15 KB Swing
• 15m + 15m SledPush/SledPull
• 400m Run
• 1min Rest

1 RFT:

60 x kB-swing (32/24kg)
60 x Wallball
60 x Pull up
1.6km Run

4-5 RFQ:

3 x Rope climbing
10m Handstand walking
15 x T2B

B.
Six sets of:
Hang Snatch + Snatch + 2 Overhead Squats
Rest as needed

Build to today’s heaviest set.