4 sets of:
6 TNG Deadlifts @ 70%+
rest 60sec.
6-8 single arm DB-presses (each side)
rest 60sec.
4 sets of:
8-12 Split Squats (single arm KB in FR - contralateral side / each side)
4-6 (wtd.) strict pull ups
- rest as needed between sets (max. 12min total)
3 sets of:
20 band pull aparts
1x 5-8 Hollow rock, V-ups, tuck-ups (scale to Hollow hold and tuck-ups)
Coaches warm up for Snatch
Every 90sec. for 12min (8 sets):
2 Snatches (pause for 3sec. in bottom for first snatch)
start @ 65% and work up in weight (maximum 85% - no fails!)
5 sets of:
6 Back Squats
start @ 65% and work up in weight (last set @ RPE 8,5 - possibly 2RIR)
rest 60sec.
8-15 Chin ups (go band assisted if necessary to go in one set)
rest 60sec.
3 giant sets of:
8-12 GHR
8-15 (2'' def.) tempo push ups @ 2020
6-8 ring body saw
15-25 band pull aparts