Pregame:
Bicep opener 2 sets
Warm-up:
3 rounds:
3 Snatch from mid-hang
3 OHS with toe roll
3 BB windmills each arm
Load the bar with 40-50%, then…
WL:
1) FInd a 3RM Hang Snatch in 15 minutes
Some people will use blocks today.
Strength:
2A) Snatch first-pull 5x5, working to a 5RM
2B) 5x5 Strict Weighted Pull-up
Conditioning:
5 rounds for calories:
1 minute ME Assault bike, rest as needed between sets
Extra work
Strength:
4A) RDL 5x5 AHAP
4B) 5xME front-lever hold
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5A) Bent-row 5RM in 4-5 sets
5B) Powell raise 4x8
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6) 4x8 Bicep curls