3 Rounds

50 Pistols (Scale: Air squats)

7 Ring Muscle-ups (Scale: 10 pull-ups/10 push-ups)

10 Hang power cleans 175/115

Skill: Back squat 6/6/6/6

Block Strength

Five sets of:
Front Squat x 1 rep
Rest as needed
In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

Five sets of:
Snatch from Mid-Thigh x 2.2.2 reps
(rest 10 seconds between 2 rep clusters)
Rest 3 minutes
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Every two minutes, for 12 minutes (6 sets):
Back Squat x 6 reps @ 75%