Strength

Back Squat
2×4 @ 84%
2×2 @ 90%
1×10 @ 75%

Work

“Over and Over”

9-15-21:
Chest to Bar Pull-ups / Banded Pull-ups / Jumping Pull-ups
Burpees over bar
Overhead Squats (95/65) / Front Squats

OR

3 Rounds:
7/4 Ring Muscle-ups
11 Burpee over bar
15 Overhead Squats (135/95)

CompTrain

Snatch Balance EMOM:
1 x 8 building

Pause Hang + Hang Snatch
7 Sets of 1 + 1:
1×2 @ 60%
1×2 @ 65%
1×2 @ 70%
1×2 @ 75%
Final three sets: Build as you see fit.

Pause hang (deadlift, slide to hang, pause, stand) + hang snatch