Warm up:

6:00 EMOM

3 clusters

3 situp to straddle

3 pullups/dive bomber pushups

Mobility: Oly wall squat, banded shoulder distraction.

Lifts:

  1. Complex - Snatch High Pull + Power Snatch + Hang Snatch

Work up to a heavy complex, then perform:

1 Complex @ RM

1 Complex @ 95% RM

1 Complex @ 90% RM

  B.    Halting Snatch Deadlift (to upper thigh)

           Work up to heavy 5, then perform:

           5 @ 5RM

           5 @ 95% 5RM

           5 @ 90% 5RM

C. Muscle Snatch 3x5

D. Stiff Legged Deadlift 3x5

Conditioning: 5RFQ

10 Ring Rows

10 Plyo Pushups - onto a plate

10 Banded Air Squats

10 Plank Toe Touches (straight leg, foot across body to touch opposite hand)

10 GHD Situps

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