A. Snatch grip DL – to heavy double (maintaining back) from 2″ deficit. Hook allowed this week; in 15 min
B. Snatch High Pull 5×5 (from hip / hang) ; ascending – rest 1:30 between. High pull is focus with elbows stacked on top of wrists.
C. AMRAP 30
2 strict muscle ups + 2 kipping
2 muscle ups + 2 ring dips (will be 6 dips overall, yes)
4 strict hspu + 8 kipping (athletes choose height – those can go deficit, do so)
8 alt KB snatch + 8 kb swings (70/53)
***high level folks with these movements can wear vest this AMRAP. Goal should still be unbroken stations, don’t force the limit.
D. Assistance Work
20 band scap squeezes
:30-:45 relaxed hang on rig. Let everything settle and pull properly
1 min plank hold (weighted)
5k run a join CAP ATHLETES in Salem for the kids Cancer 5k