• Dynamic Warm Up

Strength:

3 Sets:

• Incline DB Press x 6-8
• Bent Over YTW x 8 ea.
• Side Plank Elbow Touches x 12-15 ea.

*Goal is to increase load from last week

Skill:

• Minute 1 – 30 seconds of Dips/Push Ups
• Minute 2 – 30 seconds of Wall Facing Handstand Hold/Headstand Hold
• Minute 3 – 30 seconds of Toes to Bar/V-Ups

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

3 Sets:

• Incline DB Press x 6-8
• Bent Over YTW x 8 ea.
• Side Plank Elbow Touches x 12-15 ea.

*Goal is to increase load from last week

Skill:

• Minute 1 – 30 seconds of Muscle Up/Dips (If you can do more then 10 reps with body weight use additional weight)
• Minute 2 – 30 seconds of Handstand Walk/Wall Facing Handstand Hold
• Minute 3 – 30 seconds of Toes to Bar

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A1) 6 Sets: (EMOM)

• Muscle Snatch x 1

(build over the 6 sets to something heavy for today)

and then…

A2) 4 sets:

High Hang Snatch + Hang Snatch

• Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
• Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch

and then…

A3) 6 Sets: (Every 2 minutes)

Snatch x 1

• Set 1 – 80-85%
• Set 2 – 85-90%
• Set 3 – 90-95%
• Set 4 – 95-98%
• Set 5 – 98+%
• Set 6 – 98+%

Skill:

• Minute 1 – 30 seconds of Muscle-Ups
• Minute 2 – 30 seconds of Handstand Walk
• Minute 3 – 30 seconds of Toes to Bar

• 10 Minutes Mobility