Warm Up
EMOM 6 mins
4 Strict Pull Up
4 Strict Dip
8 Med Ball Sit Up

MOB
Athlete's Choice; be sure to hit posterior chain and shoulders in overhead position

A. EMOM Snatch Training
2 Power Snatch / 2 Squat Snatch (135/95)
10 min EMOM or until failure (stop if you cannot complete lifts in the allotted time and rest 1 min)
Rest 2 mins
6 min EMOM
3 Snatch Pulls @ 115% 1RM (not high pull)

B. Push Press Cycle
2 times through (drop back down after getting to set of 3)
7 @ 65%
5 @ 75%
3 @ 85%

C. Heavy + Skills
3-6-9-6-3
Power Clean (205/135)
Front Squat
Ring Muscle Up (sub pull up + dip)

Scale weight as required, but this should be heavy/tough.

D. Superset
3 x 8 BB Hip Thrusts (from floor, 2 sec hold @ top)
3 x 8 Chin Up @ 2121 Tempo

 

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