A) 12:00 HSPU drills and work.
B) 8:00 EMOM:
1) :45 Ring Hold
2) ME L-sit from the hang
C) Complex: 3 rounds:
3 Power Cleans
+
5 Push Jerk
+
3 Squat Cleans
A) 12:00 HSPU drills and work.
B) 8:00 EMOM:
1) :45 Ring Hold
2) ME L-sit from the hang
C) Complex: 3 rounds:
3 Power Cleans
+
5 Push Jerk
+
3 Squat Cleans
A) Press:
18:00 total time to find 1RM strict press and 1RM Push Press.
Start with strict press, as soon as you find strict press, move right into push press.
B) 21-15-9: (15:00 cap)
Box Jump
Deadlift (135/95)
C2B/Pull-up
A1) OHS:
3×4
A2) Snatch Balance:
3×4
(15:00 cap)
B) 8:00 EMOM:
1) 3-5 Bar Muscle-up/2+2
2)ME Wall-Ball
*Rest 2:00*
8:00 EMOM
1) 5 Snatch @ 55-65% 1RM
2) ME T2B