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 2 minutes, for 10 minutes, complete:
Overhead Squat x 1 rep @ 3111
B.
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch from 2″ below the knee @ 75%
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1.1
(rest 10 seconds between singles, building from 75%)
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep (continue to build in weight)
and then . . .
Emom for 3 minutes (3 sets):
2 Snatch Lift-Offs + 1 Snatch Pull @ 105%
C.
Four sets of:
KB Front Rack Bulgarian Split Squats x 6-8 reps per leg
Rest 45 seconds between legs; 90 seconds between sets
Elevated Ring Rows x 8-10 reps @ 2111
Rest 90 seconds
*Try to increase load from last week
D.
Three sets of:
Strict Ring Dips x 6-8 reps
55+: Stationary Dips
Rest 45 seconds
Strict Weighted Pull-Ups x 3-5 reps
Rest 45 seconds
Weighted Hip Extensions x 12-15 reps
Rest 45 seconds