A. Power Snatch 1.1.1.1.1.1-1.1.1.1.1-1.1.1.1-1.1.1-1.1-1

1.1.1.1.1.1 Power Snatch
1.1.1.1.1 Power Snatch
1.1.1.1 Power Snatch
1.1.1 Power Snatch
1.1 Power Snatch
1 Power Snatch

Rest 15s between reps / Build up with focus on good form

B. Finisher

3 sets no rest
100m KB carry (FR/FA)
25m sealwalk

A. Explosive Power Training

6 sets
3 OH MB slams (14/8 lbs)
Direclty into
3 bounding broadjumps
Rest 45s

B. 21-18-15-12-9-6-3 Wall Ball Shots, V-Ups, and Single-arm Dumbbell Hang Cleans

Wall Ball Shots
V-Up
Single-arm Dumbbell Hang Clean

Scale wallballs in weight/height only
Scale V-Ups with tuckups or situps
Scale DB hang cleans in weight only

A. SKILL

Practice Ring Muscleups for 8-10 min with the following Progressions

5-8 sets
1. 4-6 small Ring Swings
2. 4-6 big Ring swings
3. 4-6 Rings to hips
4. 4-6 Ring support swings to dip

Or

5-8 sets of complex
2 small swings
2 big swings
2 transition into catch
2 muscleups

B. Heel Elevated Goblet Squats 4 x 15-25

15-25 Heel Elevated Goblet Squats
15-25 Heel Elevated Goblet Squats
15-25 Heel Elevated Goblet Squats
15-25 Heel Elevated Goblet Squats

C1. 3-Point Dumbbell Row 4 x 8-15

8-15 3-Point Dumbbell Row
8-15 3-Point Dumbbell Row
8-15 3-Point Dumbbell Row
8-15 3-Point Dumbbell Row

C2. Strict Handstand Push-Up 4 x 8-15

8-15 Strict Handstand Push-Up
8-15 Strict Handstand Push-Up
8-15 Strict Handstand Push-Up
8-15 Strict Handstand Push-Up

D. Slider Hamstring Curl 3 x 8-15

8-15 Slider Hamstring Curl
8-15 Slider Hamstring Curl
8-15 Slider Hamstring Curl