A. 3 Low Hang SqT Snatch + 2 High Hang SqT Snatch + 1 Snatch ; done as 3.2.1 cluster
* First rep has a :1 pause at low hang, next two just lower to low hang and drop. :10 count, then pick up bar for the your two high hang SqT Snatch, drop. :10, then full snatch for single.
* To max for the day in <20 minutes
Heavy 15 rep
Heavy 12 rep
Heavy 9 rep, for the day
Thrusters from ground 165/113
Ring Muscle Ups
box jump overs 30/24
B. 7 minutes of Line Facing Burpees : United in Movement Workout 1
(Over a 6” line)
* Do burpees behind a 6” wide line. You jump over the 6” forward to other sign of line, then you can step back etc. Check out the UnitedInMovement Instagram if need example.
1. 3 rds of: 35 empty barbell rows + 25 banded scap squeezes + 15 pvc dislocates
2. 3 rds , 15 ghd back ext + 10 dB Arnold press + 10 alt dB renegade row
3. DB rear fly 4 x 15 reps
4. Crossover symmetry