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040713

Warm-Up
Goblet squat 3×10,
Snatch pull x10,
Drop snatch x10,
Full snatch x10,
Muscle up transition on low rings 3×5
Strength
A.Push-press 3RM
B.Power snatch 3 on 60s x4, 2 on 30s x4
C.75 sit-ups, 150 airsquats, 75 sit-ups

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December 9, 2022

8 sets, every 1:30: 3 push press, start @7-8/10, add 0-10lbs per set 4 sets, heavy across: 6-8 ring dips 12 heavy dumbbell pull-overs 90-seconds

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20 minutes, for quality: 30 seconds hollow hold 30 seconds reverse plank hold 10-20 seconds top of ring dip hold 10-20 seconds bottom of ring

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EMOM x6: 2 drop snatch or snatch balance 2 tall snatch or dip snatch + 6 minutes to build to a heavy set for the

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