BASE

5 Sets

Paused Snatch Pull (1s) + Snatch Pull + Paused Snatch (3s)

65, 70, 70, 75, 80%

5 RFT

200m Run

10 STO (60/40)

10 Pull-ups

15min Cap

GAIN

4 Sets

2 Snatch Push Press + 2 Paused OHS (3s)

70, 70, 80, 80%

5 Sets

Paused Snatch Pull (1s) + Snatch Pull + Paused Snatch (3s)

65, 70, 70, 75, 80%