A) 7x2 Snatch
3 seconds from the floor up to the knee and then accelerate. Pause in the catch for 3 seconds before standing up.
B) 3 Rounds
1min at each station:
Rope climbs
Rest
HSPU
Rest
Deadball GTS
Rest
C) 4x8 Ring rows tempo speed (2 sec up, 2 sec down)
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