Warm Up
Up and back
-High knees
-Butt kicks
-Side shuffle
-Toy soldiers

Then: EMOTM 5 mins
-3 snatch balance
-3 V-ups
-3 Pull Ups

MOB
Banded shoulder stretch
Lax ball in hip crease
Figure 4 on wall (45 sec each side)

Lift
EMOTM 10 mins
Snatch Complex (1 Snatch Grip Deadlift, 1 Snatch Pull, 1 Snatch, 1 OH Squat)

3x5 Front Squat w/ Pause at 75-80% (pause for 2 sec at bottom)

5 x 5 super set of
-weighted strict pull up
-weighted strict ring dip
-rest 45 secs

Conditioning
AMRAP 12 mins:
-5 Pull Up
-10 alt DB snatch (55/35)
-15 Push Ups
Cash out (when clock hits 12): 20 burpees for time

 

 

 

Comment