Fitness
A. DB Press-
3×6-8, 3010, R60s
*same weight as last week, longer tempo

B. Double KB Bent over row-
4×6-8, 30×1, R60s

C. 5 min AMRAP:
1-5 unbroken false grip ring-row ladders

Rest 3 min

5 min AMRAP:
1-5 unbroken power snatch ladders
*Use challenging weight

Performance
A. Press-
3×5, 20X1, Build, R60s
*start slightly heavier

B. Pendlay Row-
4×6-8, 10X0, Build, R60s
*start slightly heavier

C. 5 min AMRAP:
1-5 unbroken chest-to-bar pull-up ladders

Rest 3 min

5 min AMRAP:
1-5 unbroken power snatch ladders
*Use 70% of max snatch.