Tabata

Hollow/Arch hold

Skill Kipping Pullup

EMOM 12min

1. 10-15 Scapula Pullups
2. 10 Lat activations
3. 10 Kippings
4. Ring rows

Accessories

10-15 Band pull aparts
8-12 Ring pushups
60sec rest

Overhead Squat

6x 2
work up in weight

Push Jerk

4x 3 @ ~ 80% of 1RM Jerk

WOD

6 rounds of:
12 KB- Snatch (24/16kg - 6 each side)
12 BJ (24/20'')
- 8min cap -

Snatch Complex

5 sets @ ~70-80% of 1RM Snatch:

Power Snatch + Hang Snatch + Snatch

Snatch Balance

5-6 sets (weight by feel; challenging, but focus on proper form):

Snatch Balance + OHS (1+2)

*pause 2 sec. in each bottom position*

Running Interval

4 x 800 meter run

- 2 min. active rest (easy jogging) in between intervals -

Clean and Jerk

6 sets of:
2 Clean and Jerks
start @ 70% and work up in weight

Front Squat

Find a heavy single for the day.
Then 3x3 @ 85% of single

Deadlift

1-3RM Rack Pull DL (BB on raiser 4'')

Push - Pull

5 sets of:
5 Push Press
rest by feel
5 strict (wtd.) C2B pull ups
rest by feel
go as heavy as form allows across all sets

Accessories

3 sets of
8 DB single leg/arm rom. DL (each side)
10-20sec. L-sit
10-20 band pull apart var.