Part A : On the two minutes for 7 rounds
1 snatch high pull + 1 hang full snatch
Go up in weight every round
Part B: Hero Josh
42 pull ups 21 OHS at 95/65
21pull ups -15 OHS
18 pull ups - 9 OHS
Powerr lifting Program:
| SQUAT | F SQ | BENCH | DEF DL |
|
5x3 @80% |
3x6 @60% | 6x3 @80% | 4x5 @70% |