AM
4-8min Bar Warm Up
3 Rounds
Muscle Snatch 5/45-65% of Sn 1RM
Hand Stand Hold 1min
Hanging L-Hold 30sec
3 Rounds
Hang Power Snatch 3/45-65% of Sn 1RM
Bar Muscle Up Hold 1min
Barski 3 Pos Clean Pull 1x/65-75% of Sn 1RM
*Go from the Ground to the Knee hold 2sec, down to the Shin hold 2sec, up to Mid-Thigh hold 2sec, down to the Shin hold 2sec, then Full Pull. It never touches the ground after the pick.
Rest 5-15min
5 to 10min of Agility Drills
3 Rounds
30 Pull Ups
30sec Tridmill Run w/ 6min mile Pace @ 10% Grade ALAP
Rest 2min
30 Push Ups
30sec Tridmill Run w/ 6min mile Pace @ 10% Grade ALAP
Rest 2min
*Keep Pull Ups and Push Ups in 1 or 2 sets. Try not to brake anything.