Warm Up
Dynamic warm up, then
EMOM 6 mins
-Hang Squat Snatch w/ EB
-3 Strict TTB - no swinging!
-3 Divebomber Push Up

MOB
Static hamstring stretches
Band pass throughs + banded shoulder stretches
Smash it ALL

A. LIFT
Every 2 mins for 8 mins (4 sets)
-1 Full Snatch + 2 OHS, increasing weight

Then drop down to 65% 1RM snatch, every 2 mins for 8 mins (4 sets):
-Snatch Doubles, increasing weight

B. SQUATS ON SQUATS
4x3 Back squats with 5 sec pause at bottom, straight sets at ~70-75% 1RM

C. BURN
Three Rounds for Time
-50 Double Unders
-12 Hang Squat Cleans - 155/105
-9 STRICT HSPU
Cash out: 75 cal row

D. Accessorize
3x Superset
-Bicep Hammer Curls - 8 reps per arm
-Weighted Ring Dip - 6 reps, target weight @ 25-30% BW
-15 GHD Sit Up
Rest between, not during sets approx 90 seconds


 

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