Warm Up
3 rounds
40 Double Unders or 6 misses
6 Barbell DL
Strength/Skill
20 minutes
6 sets of 2 DL + 1 Power Clean
*Drop and Reset after each DL and use the time to build up to a weight and perform all 6 working sets at the same weight.
Workout
6 min AMRAP
Power Snatch
*20/15 cal bike or row every 2 minutes inc the start
Rest 2 min
6 min AMRAP
Pull-up
*20/15 cal bike or row every 2 minutes inc the start
T1: modify weights and movements as needed
T2: 135/95
T3: 165/115 and bar muscle ups
score is the sum total of snatches plus pull ups