Go through a light empty bar warmup, then hit 3 sets of:
3 deadlifts+2 power cleans+1 power snatch+1 squat snatch
Working up to your workout weight
In between sets, hit 3 of each kipping movement
1 power snatch+ 1 squat snatch
8-12 sets–try to get a little heavier this week. Last week of this!
For time with a 10:00 cap
15 deadlifts 155/105
15 toes to bar
12 power cleans 155/105
12 chest to bar
9 power snatches 155/105
9 bar muscle ups
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