3 x 21 Rep Max
Behind the neck snatch-grip press
Snatch Grip Deadlift
If you fail 1 set --> drop to 15 rep max
18 Minute clock
21 OHS 95/65 Must be strung ---> 250 M Row
if you fail to string 21 drop to 15, if you fail at 15 drop to 12, if you fail at 12 drop to 9....
5 Minute Max DU
Every fail 5 burpees as fast as you can... don't game... it is meant to destroy your lungs
practice legless rope climbs
practice toes to hands on rope to minimize pulls to top
Look on wall posters and work ankle mobility
Tall Cleans (absolutely no knee / hip movement) shrug and pull-under
10 at heaviest weight.