Skill
Toes to bar
Practice
EMOM x10
Even: 4-12 Toes to bar
Odd: 6-12 Strict ring dips
Strength
3 sets:
8 Strict pull-ups,
8 Strict ring rows,
8 Strict Knees to chest
4 sets:
20 Hollow rocks,
20 Arch rocks
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
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