Warm Up 2X's:

  • 60 sec. ea. side samson stretch
  • 10 PVC OHS
  • 10 sit ups
  • 10 back ext. on the GHD
  • 10 pull ups
  • 10 dips 

Mobility:
2:00 min ea. side Banded Bully (see mob poster) 

Weight Lifting:
Superset 1:00 rest between each set
4x4 strict or weighted pull ups
4X6 strict / weighted dips

Workout:  
every 2 min: 1 power snatch+ 1 squat snatch for 12 min

 

 

 

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