AM
4-8min Bar Warm Up
3 Rounds
Muscle Snatch 5/2.5% > last week
Hand Stand Hold 1min 30sec
Hanging L-Hold 1min
3 Rounds
Hang Power Snatch 3/2.5% > last week
Bar Muscle Up Hold 1min45sec
Barski 3 Pos Clean Pull 1x/2.5% > last week
*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.
PM
Push up Start Sprints
10×20 to 40yrds
2:1 Rest to Work Ratio
*Keep Sup. Pull Ups and Push Ups in 1 or 2 sets. Try not to brake anything.