4 sets of:
6 Rom. DL (31X1)
Rest ~60sec
4-6 (wtd.) strict Ring Dips
Rest ~60sec
16min to work through strength circle:
8 Split Squats/side (2 DBs in Farmer Position)
10-12 single leg Glute Bridges/side (on Box)
6-10 single arm Ring Rows/side
20 banded triceps extensions
EMOM 4:
5 Sotts Press
EMOM 4:
4 Pressing Snatch Balance
EMOM 4:
3 Drop Snatches
EMOM 4:
2 Snatch Balance
7 sets of:
P. Snatch (2sec pause in catch then drop down in Squat) + Snatch
- on both Snatches focus on a controlled and smooth pull from floor/ all sets done btw 60-80% of 1RM -