09 21 16

P
A. BTK Hang Snatch Pull + BTK Hang Squat Snatch: 5×2 @ 65%-70%

 

B. AMRAP [15]:
44 PS (95/65) or KBS
44 K-PU or 11 MU or 22 S-PU
44/33 Assault Bike Cals
44 HSPU

 

C1. OTM [10]: 2 Pause OHS (10 sec at bottom of each rep)
C2. OTM [10]: 10 T2B OR 20 sec L-sit

 

*D. Snatch Pull with slow start (or pause 1″ from floor) 2×2 @ 100%
*E. Same as above @ 110%

 

F
A. Sumo DL: 7-7-5-5-3-3

 

B. AMRAP [15]:
44 KBS
44 PU
44/33 Assault Bike Cals
44 DB PP

 

C1. OTM [10]: 2 Pause FS (10 sec at bottom of each rep)
C2. OTM [10]: 10 HKR