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4X3 T&G Power Snatches @ 80% of 3rm – rest 90 sec. between sets
1a) Paused Front Squats (3 count pause in bottom, no bounce to stand): 4X3@70% – based on 1rm Front Squat, rest 90 sec.
1b) 4X1:00 Max Freestanding HS Hold – rest 90 sec.
12:00 AMRAP of:
3 Rope Climbs 15′
100′ Overhead Walking Lunges 95/65#
12 Hang Snatches (anyhow) 95/65#