Two sets of:
Banded Monster Walk x 20 reps
Banded Lateral Walk x 20 reps
*Do not rest during the set of banded walks
Hawaiin Squats x 6 reps per side
and then . . .
Row x 500 Meters @ a relaxed pace
A.
Every 2 minutes, for 10 minutes, complete:
Narrow Grip Overhead Squat x 2-3 reps @ 4211
B.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 3 reps
(pause for 2 seconds in the bottom position after each snatch balance)
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 60-65%
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 65-70%
Followed by . . .
Emom for 3 minutes (3 sets):
4-Stop Halting Snatch Deadlift x 1 rep
Stop @ 2″ off floor, mid-patella, mid-thigh, high hang
C.
Four sets of:
Bulgarian Split Squat x 6-8 reps per leg @ 3011*
Rest 45 seconds between leg; 90 seconds between sets
DB Z-Press x 5-7 reps
Rest 90 seconds
*Try to increase weight from last week
D.
Three sets of:
Ring Dips (with a hold) x 8-10 reps
(externally rotate at the top, thumbs out and hold for 2 seconds)