AM
4-8min Bar Warm Up
3 Rounds
Muscle Snatch 5/2.5% > last week
Hand Stand Hold 1min
Hanging L-Hold 30sec
3 Rounds
Hang Power Snatch 3/2.5% > last week
Bar Muscle Up Hold 1min
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.
3 Rounds
Muscle Clean 5/2.5% > last week
Ring L-Holds 30sec
PM
Push up Start Sprints
10×20 yrds
Lying Supine Start Sprints
10×20 yrds
1:1 Rest to Work Ratio