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A. Hang Snatch + Pause Overhead Squat – 1+2 x 5@70% pause 3 sec in the catch for both reps; This is from the mid thigh
*If you don’t know your max work up to a weight that feels moderate and use that weight for all 5 sets
**If you are new to this movement use this time to work technique
***If you can’t go overhead you will do 3 sets of 3 pause Front Squats@70%
B. “Sicario”
21 Overhead Squats@115/80
10 Bar Muscle-Ups
15 Overhead Squats
8 Bar Muscle-Ups
9 Overhead Squats
6 Bar Muscle-Ups

Alpha – as written
Bravo – Overhead Squats@95/65, 7-5-3 bar muscle-ups or 21-15-9 pull-ups
Charlie – Overhead Squats@65/45, 15-12-9 pull-ups(you may use a band if needed)
Delta – Overhead Squat@45/15-35, ring rows

*If you have any issue going overhead you will do Front Squats@10-20# heavier than you would have done the overhead squats.

Extra
Strict ring pull-ups – accumulate 20-30 reps; chest to ring if possible
L-Sit – Accumulate 2 min