In 5-7 sets work up to a max weight for:
3 Floor Press (1sec. hold at bottom)
4 sets of:
3 (wtd.) Chin ups - scale to 1-2 10-20sec. negative Chin ups (banded if necessary)
rest 30-60sec.
5-8 (wtd.) Ring Dips - scale to push ups or band/feet assisted ring dips
rest 30-60sec.
3 sets of:
10-20 band pull apart var.
Y-W-T hold for 10-15sec.
rest 30sec.
Coaches warm up for Snatch
5 sets of:
3-stop Snatch DL (hold 2sec. at 2'' from floor, mid patella and hip [shoulders in front of bar]) + pause Snatch pull (2 sec. at mid patella) + 2 Hang Snatches
@ 65% + (max 80%)
5 sets of:
5 Front Squats
start @ 70% and work up in weight (last set @ RPE 9 - 1RIR)
rest 60sec.
2-5 strict MU (scale to partner assisted strict MU or neg. MU for 1-3 reps/ 2-4 strict ring Dips with 2sec. pause in the deep bottom pos.)
rest 60sec.
- compare to 06.05.19 (go heavier) -
3-4 giant sets of:
15-20 Hip ext.
20-30sec. acc. L-sit
8 tall kneeling pall of press (each side)
30-40sec. pull apart hold
rest 1min