Strength/Skill: Strict Pull Ups/Bar Muscle Ups by coach prescription

MetCon: 20 min AMRAP
3 Bar MU
6 One legged squats
9 KB Swings (A) 32/24kg

*Ask coach for scaling options  


Olympic weightlifting:

1. Out of breath Snatch: 25 min to work up to heavy single. (Perform 5 burpees before each set.)
2. Power snatch 4x8x50-60%
3. Front squat 6x3x80%