• 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.

Skill:

• Ring/P-Bar Push Up Ladder

*For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Rest 3 Minutes

B) 8 Sets: (:20 on/:10 off)

• Tabata Sit Up

• 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:

• Ring Push Up Ladder

*For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Rest 3 Minutes

B) 8 Sets: (:20 on/:10 off)

• Tabata Sit Up

• 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) 6 Sets: (Every 90 Seconds)

High Hang Snatch + Hang Snatch + 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
• Sets 5-6 – 80%

and then…

A3) 3 Sets: (Every 2 minutes)

Snatch x 1

• Set 1 – 85%
• Set 2 – 85-90%
• Set 3 – 90-95%

Skill:

• Ring Push Up Ladder

*For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Rest 3 Minutes

B) 8 Sets: (:20 on/:10 off)

• Hanging L-Sit (Hanging from Pull Up Bar)

• 10 Minutes Mobility