• 50 Russian KB Swings

Strength:

2 Sets:

• BENT OVER NEUTRAL GRIP PLATE RETRACTION x 5
• Prone Incline YTW x 5 ea.

Skill:

• 3 Power Snatch
• 2 Rds of 3 Pull Ups, 6 Push Up, 9 Air Squats
• 1 Rope Climb

• 10 Minutes Mobility

• 50 Russian KB Swings

Strength:

2 Sets:

• BENT OVER NEUTRAL GRIP PLATE RETRACTION x 5
• Prone Incline YTW x 5 ea.

Skill:

• 3 Power Snatch
• 2 Rds of Cindy (5 Pull Ups, 10 Push Up, 15 Air Squats)
• 1 Rope Climb

• 50 Russian KB Swings

Strength:

A) 8 Sets: (EMOM)

• Muscle Up x 1-5

*Use this time to focus on improving your mechanics and technique.  If there is an area that you need to work on use this to improve it (Hollow Position, Swing, Turn over, kip in dip, ect…)

B) 2 Sets:

• BENT OVER NEUTRAL GRIP PLATE RETRACTION x 5
• Prone Incline YTW x 5 ea.

Skill:

• 3 Power Snatch 155/105
• 2 Rds of Cindy (5 Pull Ups, 10 Push Up, 15 Air Squats)
• 1 Rope Climb

• 10 Minutes Mobility