RDL 8-8-8-8 ALT wt Pullups 5-5-5-5 Every 90 seconds x6 – 5 Thrusters 15 Min 20 t2b 15 P.Snatch 10 Pull-up
Read MoreMuscle Up Tech\EMOTM OHS @23×1 4 Sets x3 Press – Heavy Single “Elizabeth” 21-15-9 Cleans/Ring dips
Read MoreSeated (Floor) OH DB Press 5 x5 1 1/4Front Squat Heavy 3 60/60 x3 alt DB Snatch Double Unders Burpees
Read MoreShoulder & Hip Mobility Turkish Situps (each arm) 10-10-10 Single arm P.Press 3x 8 \ 8 High Stepups (each) x3 10 Rounds – 4 Burpees / 6 KBS / 8 Wallballs
Read MoreSnatch Balance – Build to heavy single 1 1/4 Front Squat – 4 sets of 3 @60% 12 Min AMRAP 10 P.Press 10 Front Rack Lunge 10 Push Ups
Read MoreSnatch DL 3-3-3-3-3 alt 15 Situps x4 DB OH Press 5×5 alt. 10 DB Stepups x5 4 Rounds 10 Wall Balls /10 Burpees 3 Rounds 10 Box Jumps/ 10 KBS 2 Rounds 15 Pullups /15 Thrusters (95\65)
Read MoreBanded Lunges 3 x 6-8 Every 90 seconds x6 P.Snatch+ H.Snatch +(Full) Snatch 3 Mins 10 Ring Dips\Ring runners 10 Burpees 1 Min REST 3 Mins 10 Pullups 10 Thrusters 3 Mins Double Unders
Read MoreMuscle Up Tech\EMOTM Back Squat @23×1 5×5\ 5 – 7 Pullups 21-15-9 OHS Barbell Hop Over Burpees KBS
Read MoreSeated (Floor) OH DB Press 5 x5 Build to Heavy P.Press + Split Jerk 15min AMRAP 50 Double Unders 40 Wallballs 30 situps 20 KBS 10 Strict Pullups
Read MoreShoulder & Hip Mobility Wall Walks \ Kick Up & Press as prescribed by coach Weighted Planks 4 x 60 21 – 15 -9 KBS KB Lunges Lateral Plate Burpees
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