7X2 First Pull + Hang Snatch – heaviest possible, rest 60 sec

Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees)

then…

4 rounds for total working time:

– 400m run AFAP

– 12 C2B pull-ups

rest 1 min the first round, 2 min the second round, 3 after the third.