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A. 3-position snatch – Work up to a heavy set.

B. 3 x max effort Sots press.

C. 3 rounds, not for time:

Max effort L-hang pull-ups (or regular pull-ups if needed).

Slow push-up negatives (as slow as possible).

D. 15 laps farmer’s carry, with 2 KBs or DBs, as heavy as possible.

***Just a reminder of our second Bring-a-Friend day this Saturday at 10 am. It will be a partner workout, with fairly basic movements, so you and your friend can work out together.***