Roll out Lats x 60 sec per side
Deep squat progression x 3 reps
Then…
Three sets of:
Row x 250 Meters @ a relaxed pace
10 OHS w/PVC Pipe + 10 Pass Thrus @ the bottom of the last OHS
A.
Every :90 sec for 7 minutes, complete:
Narrow Grip Overhead Squat x 1-2 reps (5 sets)
B.
Every 2 minutes, for 8 minutes (4 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 @ 65-70%
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 70-75%
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch from 2″ below the knee @ 75-80%
Followed by…
EMOM 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 Squats x 6 reps per leg
Rest 45 seconds between leg; 90 seconds between sets
*Try to increase weight from last week
D.
Two sets of:
Strict Chest-to-Bar Pull-Up x 2-5 reps
Rest 20 seconds
Strict Ring Dips x Max Unbroken Reps
Rest 3 minutes