- Zaaaaaaardas with big weight!
Am
A. Snatch High pull + hang snatch high pull + 2 second pause below knee hand snatch + 2 OHS : climb to max in 20 min
B. Front SqT – 3RM @ 33X0
C. 10 min bike :20 hard : 40 walk
Pm:
A. Running clock
21-15-9
SqT cleans 145/103
Strict ring dips
Rest 5 min (ish)
15-12-9
Ohs 135/93
Kipping ring dips
Rest 5 min
9-7-5
Front Sqts 245/153
Muscle ups
Right into 10 min light row. 2:20-2:30 pace
B. Assistance Work
1. 3 rds of, 20 pvc dislocates + 25 banded scap squeeze
2. Accumulate 3 min of a thoracic ext stretch
3. 2×20 weighted sit-ups + 2×20 the aituos afap