Work up to a 3RM bench press.

Bench Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps

Supinated grip. Work up each set for a 6RM.

Pendlay Row for load:
#1: 6 reps
#2: 6 reps
#3: 6 reps
#4: 6 reps
#5: 6 reps
#6: 6 reps

12 minute AMRAP:

10 single unders (left foot only)
10 single unders (right foot only)
20 single unders
30 double unders
15 double KB hang snatch (53/35)

– scale for double KB hang snatch = single KB hang snatch, 10 each arm (20 total each round)