Pregame:
Tricep opener
Warm-up:
3 rounds:
3 FS with BB
3 Tall cleans
3 Air-planes each leg
WL:
1) Find a 1RM Power Snatch
Strength:
2A) Find a 2RM Deadlift, no loss of neutral spine.
2B) Strict Pull-ups 3x10
Conditioning:
EMOM for ten minutes:
2 muscle-ups
OR
EMOM for ten minutes:
5 pull-ups
5 ring dips/bar dips/push-ups
Extra work:
Accessories:
5A) Bent-row 3RM in 5-6 sets
5B) Powell raise 5x5
***
6) 5x5 Bicep curls
***
7) 3 rounds: 1:00 Deep-breathing in a medium difficulty hollow hold position***
***Focus on expanding and contracting the belly and rib cage as you breath; long, deep, and slow breaths.