Warm Up
EMOM 6 mins
3 EB Snatch Balance
3 Sit Up to Straddle
3 Dive-bomber Push Up / 3 Pull Up (alternate each min)
 

MOB
Athlete's Choice
Be sure to stretch hamstrings / shoulders to extended positions for oly lifts

 

A. Snatch Balance Complex
E2MO2M 16 minutes (8 sets)
Hang Snatch + Snatch Balance + Overhead Squat
Build in weight over sets

B. Strength
Front Squat with Bands or Chains
Find 5RM with 2 sec pause at bottom
Two drop sets at -5% and -10% of today's 5RM
15 mins to complete

C. WORK
Buy in: Up and Back HS Walk (sub 1 min HS hold)
Three Rounds for Time:
7 Deadlifts (135/95)
6 Cleans (135/95)
5 Snatches (135/95)
7 Pull Up
6 Chest to Bar Pull Up
5 Bar Muscle Up
Cash Out: Up and Back HS Walk (sub 1 min HS hold)

D. Time Permitting Accessory Work
Superset
3x10 Tricep Band Push Downs
3x10 GHD Hip Ext
3x8 Heavy DB Shrug
Rest 60sec

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