Strength:

Every other minute on the minute x 15:

Snatch Pull + Mid Hang Snatch + Snatch

Start at about 60% and build from there as appropriate. No press-outs. If you miss a lift, you can attempt in on the next round. If you miss again (either a straight up miss or a technical miss), then take weight off the bar.

 

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Conditioning:

4 Round Not For Time of:

6-12  Pull-Ups (Use bands as needed, use full ROM)
20-second L-Sit

Use rings, boxes, or paralletes for the L-Sit.