30s for 12

Competition Class

Strength

E90s x 7

E90s x 7
1 Snatch Pull + 1 Hang Power Snatch +
1 tng Power Snatch

12min AMRAP
30 Hang Power Snatch 95/65
30 Box Jumps 24/20
30 T2B
30 Wall Balls 20/14
*emom 3 Strict Pull-ups (starting @ 0:00)

SKILLS & DRILLS

90s AMRAP
C2B Pull-ups
rest 90s
60s AMRAP
C2B Pull-ups
rest 60s
30s AMRAP
C2B Pull-ups

E90s x 7
2 Cleans (stay below 80%)

Double Tabata Side Plank (alt sides each 20s interval)
Tabata L-Sit (scale to bent knees if needed)