A. Snatch – Work up to a heavy single rep for today (may or may not be a max).
If you are new, do the snatch technique warm-up with the class, and then do 4×3 overhead squats at a moderate to heavy weight.
B. Baseline –
Row 500 m, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups (sub ring rows if needed).
Compare to Nov 2 2015, March 30 2015, Dec 1 2014, May 20 2014, Jan 8 2014, Aug 8 2013 (and whenever you completed your On Ramp Baselines).
C. Pull-up strength work – 3 sets of 2-5 ten second negatives. Add the concentric portion of the movement if you’re able.