Conditioning
Every minute, on the minute, for 5:00:
- 3 Touch and Go Squat Snatch @ 65-75%
No Rest. Take 20% off your bar
Every minute, on the minute, for 5:00:
- 3 Power Snatch (you may add weight as you go)
No Rest
Complete as many rounds as possible in 10:00 of:
- 5 Front Squats @ same load as second emom
- 10 Burpees over the Bar
Optional Independent Work
3 Sets:
- 3 Snatch Pulls @ 105%
- 2-3 Wall Walks
- 12 Dumbbell Curls
Pull Up Program
You will perform this workout three times this week; ideally on Monday, Wednesday, and Friday.
3 Sets:
- 8-10 Seated External Rotation @ 4010
- Rest 60s
- 8-10 Trap 3 Raises @ 4010
- Rest 60s
3 Sets:
- 8-10 Scap Pull Ups @ 3112
- Rest 45s
- Ring Rows x 12-15 @ 4010
- Rest 45s
3 Sets:
- 12-15 Semi Stiff Arm Pull Downs @ 4020