Monday 07/25/22

Strength:

1RM Split Jerk

– 20’ to Establish 

Conditioning:

For Time

10-8-6-4-2

Ring Muscle-ups

5-4-3-2-1

Shoulder to Overhead 205/145

Accessories:

5×5 Duffalo Bar Bench Press

3×8 Dumbbell Bench Press

3×8 Curl Bar Skull Crushers

3×8 Weighted Strict Ring Dips

4×1’ Static Earthquake Bar Bench Position Hold

4×20 Ring Saws

Cardio:

E3MOMx10

20 Calorie Skierg

10 Handstand Push-ups

1 Legless Rope Climb

Weightlifting:

Snatch

A. 3 Floating Snatch Pull + 2 Power Snatch + 1 Overhead Squat

– 20’ to build

– keep form intact

B. 6’ EMOM Snatches @65

1. 3 Muscle Snatch

2. 2 Power Snatch 

3. 1 Snatch

– keep form throughout Emom

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