Warm-up:
Alternating EMOM 12: 12 PVC OH Walking Lunge
10 Single Arm Ring Row // 5 per arm
8 PVC Overhead Wall Squats to a Ball // :03 down, :01 up.
6 Strict Pull-ups
Power Snatch + OHS Warm-up
5-7 reps of each progression.
Snatch Deadlift
Snatch Pull // Keep bar close.
Muscle Snatch // Lockout overhead.
OHS // Depth, lockout overhead.
Power Snatch + OHS // Hip extension, lockout overhead.
Rx’D:
3 Rounds:
10 DB Thrusters (55/40#)
15 Chest-to-Bar Pull-ups
30 Overhead Squats (75/55#)
Level 2:
3 Rounds:
10 DB Thrusters (40/30#)
15 Pull-ups
30 Overhead Squats (65/45#)
Level 1:
3 Rounds:
10 DB Thrusters (15/10#)
15 Ring Rows
20 Overhead Squats (45/35#)
Accessory:
5 Sets:
20 Hanging Single Leg Leg Raises
10 Single Arm Ring Rows / Arm
Stretching:
Tempo Squat Therapy
