Skill: Kipping Pullup Drills

Strength: Power Snatch

Sets are every 90 secs (14 mins)

2 Waves: 

1×3 reps @ 65% (0:00)(8:00)

1×2 reps @ 70%(1:30)(9:30)

1×2 Reps @ 75% (3:00)(11:00)

1×1 Rep @ 80%(4:30)(12:30)

Rest 2:00 after the last single before starting the second wave

Conditioning:

Against 7 Mins… For Time!

21-15-9 

Power Snatch

Pullups

Comp: 95/65, Chest 2 Bar Pullups

Fitness: 75/55, Pullups

GPP: 65/45, Jumping Pullups

Health: Alt. DB Snatches, Jumping Pullups