15 mins to find a 3RM Strict Pull up

Then:

AMRAP 20 Mins
2 Rope Climbs
50m Prowler push
20 Ball Slams
20 Tyre Flips
Run 800m


Blue Lake Barbell

Tech:
Pause Snatch (knee) + 1 Overhead Squat

Strength:
Alternate between the following:
a) Front Squat: 5 @ 65%, 5 @ 70%, 3 @ 75%, 3 @ 80%
b) 4 x 60s Weighted Plank Hold

Accessory:
3 x 5 Weighted Strict Pull Ups - heaviest possible


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