Pregame:
Tricep opener
Warm-up:
3 rounds:
5 High-hang power snatch (aka mid hang, but a touch higher)
5 Drop to power (FAST and LOW)
5 BN Sots Press
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 odd rounds
3 Muscle-ups even rounds
OR
Alternating EMOM for ten minutes:
Odd rounds: 12 pull-ups
Even rounds: 12 ring dips
OR
Muscle-up skill work
Extra work:
Strength:
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.