Performance

1RM Weighted Pull Up

WOD

12 Minute Ladder

200m Run, 1 Power Snatch (135/95)

200m Run, 2 Power Snatch

Etc.

Fitness

Max Effort Dead Hang Pull Ups

WOD

12 Minute Ladder

200m Run, 1 Hang Power Snatch (95/75)

200m Run, 2 Hang Power Snatch

Etc.